The main source of sodium in your diet is s alt. According to the norms, its consumption is high, so it is difficult to talk about sodium deficiency (they only happen, for example, in excessive physical activity, when sodium is excreted through sweat). See which foods contain the most sodium and how to learn to recognize "hidden" s alt.

Daily sodium intake for children and adults

We statistically consume more sodium than we should. It does not have to be the result of adding extra s alt to the food. The problem is with the "hidden" s alt that is added to many breakfast products, cold cuts and s alty snacks.

The body's need for sodium:

  • children aged 1-3 years is 750 mg / person / day,
  • children 4-6 years old - 1000 mg / person / day,
  • women (depending on age) - 1200-1500 mg / person / day,
  • men (depending on age) - 1200-1500 mg / person / day.

In terms of s alt, this means that for the proper functioning and development of the body, it is enough for the diet of children (at the level of sufficient consumption, AI) aged 1-3 years to contain about 1.9 g of s alt, and the diet of children in 4-6 years of age - 2.5 g of s alt. For adults, the maximum s alt intake is 3.7 g of s alt per day.

These values ​​include all s alt in the diet, i.e. both added to meals and in processed foods (e.g. bread, cold cuts, cheeses). In practice, s alt intake is much higher than the recommended amounts.

READ>>What may be the maximum sodium intake depending on age? <<

What foods contain the most sodium?

In processed foods, the sodium content varies widely.

  • Curd cheeses(uns alted) contain a small amount of sodium - about 40 mg / 100 g, whileripened cheesesand processed cheeses from 600 mg / 100 g to over 1880 mg / 100 g of the product.
  • The s alt content inbreadranges from 120 mg / 100 g to 720 mg / 100 g, depending on the assortment.
  • In the groupbreakfast productsthere are products with a very low s alt content: from 4 mg / 100 g to 20 mg / 100 g (e.g. oatmeal, wheat bran, rice prepared), and relatively high s alt products: from about 640mg / 100 g to about 1200 mg / 100 g (rye flakes, wheat flakes, plain and flavored corn flakes, which are especially liked by children).
  • Products with a relatively high s alt content includeprocessed meat , which is dictated by, among others, their microbiological safety. In most cold cuts, it is usually around 800-1200 mg / 100 g. These products are therefore an important source of s alt in the diet. For example: 2 slices of ham provide more than 400 mg of sodium, which is 1/3 of the amount that a preschool child can consume at most during the day. One serving of sausages (3 pieces) can provide even over 1200 mg of sodium, exceeding the amounts indicated in the recommendations.
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Author: Time S.A

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Beware of sodium in processed foods!

In nutrition, pay attention not only to the amount of s alt added during the preparation of meals, but also to its content in industrially processed products. The diet should mainly contain natural products (fresh or frozen) and low-processed products, containing no added sodium or containing only a small amount of it. In the case of products such as, for example, bread, breakfast cereals, cold meats, choose the less s alty versions.

How do I limit my sodium intake?

If possible, it is worth replacing cold cuts with roasted meat, because then you can control the addition of sodium, and the use of appropriate herbs and spices allows you to reduce its content by up to 2/3 compared to cold cuts.

Which products to eliminate from your diet?

Products with a high sodium content also include s alty snacks (e.g. potato chips, s alty sticks, etc.) and fast-food products. Their consumption should be limited. The diet should not include instant products: sauces and powdered soups, as well as ready-to-eat, industrially prepared dishes. They are generally high in sodium, and also contain various types of preservatives, artificial colors and flavors, and flavor enhancers.

Text prepared on the basis of materials prepared by Dr. Anna Wojtasik, who belongs to the team of experts from the Institute of Life Sciences implementing the Project"Keep the Balance", which is part of the Swiss-Polish Cooperation Program.

Food and Nutrition Institute

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