Too much salt = bloat
Sodium is probably best known as table salt, but salt and sodium are hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, restaurant meals, and condiments, to name a few. (Yep, it’s one more reason to buy your food the way it grows – plain and simple whole food!)
When you eat excess sodium, the excess is deposited just beneath the skin where it attracts water, which is retained in your cells. This makes you look and feel rather like the Michelin tire man… puffy and bloated. Plus, your jeans won’t fit!
While you don’t have to make yourself crazy over this (unless hypertension is a problem), it’s a good idea to be aware of the sodium you’re eating. Sodium levels can be too high or too low – so you don’t want to get rid of all sodium – but you do need to be careful, especially if you’re eating prepared foods.
The government recommends that adults limit their daily intake of sodium to 2,300 milligrams, and that seniors and children consume no more than 1,500 milligrams a day.
- Read labels to check the sodium content of what you’re eating.
- Replace processed foods with fresh.
- Avoid prepackaged and canned foods. Note that prepared, packaged, and canned foods labeled low-sodium may compensate by adding sugar, fat, or chemicals. Read the whole label.
- Be wary of salt-laden condiments and use very little soy sauce, mustard, and table salt. Try low-sodium tamari instead of soy sauce.
- Avoid dairy and processed meats (hot dogs, jerky, bologna, corned beef).
- Use only small amounts of anything pickled (pickles, capers, sauerkraut), relish, ketchup, and margarine.
Try these sodium-free substitutes instead: garlic, lemon, olive oil, vinegar, pepper, basil, cayenne, chili powder, cilantro, cumin, curry, dill, garlic powder, ginger, lemon, lime, mint, onion powder, oregano, paprika, parsley, rosemary, sage, tarragon, and thyme.
Photo by Sanja Gjenero
