banner healthy eating

Sodium – Beyond The Salt Shaker

Beyond the Salt Shaker… Get the facts on Sodium

Canadians are still consuming too much sodium

The numbers are in: the average daily sodium intake of Canadians is estimated at 2760 mg a day.  That’s almost twice the 1500mg adults need! Our kids are not doing any better: 58% of Canadians aged 1 year and older, and 72% of children between the ages of 4 and 13 years are getting too much.  Males consume much more sodium than females. More than 90% of males between the ages of 14-30 are consuming excess levels of sodium.

So what’s the problem? Our body needs some sodium, a nutrient found in table salt and many foods.  But too much may lead to high blood pressure. This is a major risk factor for stroke, heart disease and kidney disease.  About half the sodium we consume comes from bakery products, mixed dishes, and processed meats. Cheeses, soups, sauces and condiments are other culprits.

Make eating healthier a priority for you and your family.  Take action to reduce sodium.

At home:

  • Prepare your own meals more often; find quick and easy recipes online. This way, you use whole, fresh foods and control the amount of salt added in food preparation.

At restaurants:

  • Check the nutrition information of menu items before you order and choose foods with less sodium. This information may be in a poster or pamphlet at the restaurant or on the restaurant’s website. Ask for your meal to be cooked without salt or monosodium glutamate (MSG), a seasoning that is very high in sodium.

At the grocery store:

  • Buy fewer processed and packaged foods.  Fill your cart with fresh food.

Get Involved:

  • Try out the Sodium Detector to learn how much sodium is in the foods that you eat.

Resources

Sodium 101

Sodium Intake of Canadians in 2017