Hidden Salt &
So (ho ho ho) dium In Your Holiday Meal

A joyous time of celebration and mouthwatering food aplenty, holiday season is upon us. This is also a time when many of us kick our healthy eating habits to curb.  A day or two of indulgence probably won’t do much harm to the body, however; with so many festivities to attend, a couple of days can easily become a solid month of overdoing it.

More than just weight gain, the barrage of buffets and potlucks can do some serious damage to your health. The FDA recommends that adults consume no more than 4 grams (one teaspoon) of sodium per day. This amount is lower if you need to adhere to a low-sodium diet. For those of us with liver and heart problems, it’s especially important to keep our sodium intake down. Foods found on your soirée’s menu will likely not have nutrition labels, so how can you stay mindful of your holiday feasting?

A lot of us say, “I don’t even touch the salt shaker!” Not adding salt to your food is important, but because sodium is often hidden, we need to look to the facts for a bit of perspective. Here we will explore some tips to keep you gainfully aware at your good-time gatherings.

Sodium (table salt, salt, sodium chloride)

Whereas it is true that sodium is an essential part of a healthy diet, it is widely understood that too much sodium is not good for us. All food naturally contains sodium and a small dash of table salt here and there isn’t that big of a deal. However, the primary source of sodium in a Western diet is found in prepackaged convenience foods. Even foods that don’t taste salty have salt, therefore; it is incredibly important to stay privy to the prime holiday-time sodium-containing sources.

Poultry

Both chicken and the holiday staple turkey are naturally very high in sodium (say it ain’t so!). Unseasoned poultry averages between 70-100 milligrams of sodium per 100 grams (about a half-cup) serving. Top that off with marinades and this number can skyrocket.

Cold Cuts/Luncheon Meat

Do yourself a favor and forego the meat and cheese plate this holiday season. Cold cuts are packed full of preservatives that contain exuberant amounts of sodium. One thin slice of preserved turkey breast can contain up to 350 milligrams of sodium.

Canned Soups and Vegetables

On first thought, these soups and vegetables may seem like a healthy alternative to other options, but think again. Canned soups and vegetables are notorious for high sodium, with an average of about 500 milligrams of sodium per serving. That’s a lot! Fortunately, there are reduced sodium varieties, but if asking the host is out of the question: hold off on the green bean casserole to be safe.

Bread

Yep, that’s right, bread often is a hidden source of sodium. With an average of about 110-180 milligrams of sodium per slice, bread should be consumed in moderation.

Snack Mixes, Pretzels, Nuts, Chips

That big bowl of snacks positioned in the center of the table sure is tempting but sadly, it’s also super salty. If you feel yourself succumbing to the lure of the snack section, scan the table for color and snag fresh veggies instead.

Give Your Liver a Gift

Try to remember that all foods contain some amount of dietary sodium. Too much sodium isn’t good for the liver or the heart.  Give your liver the greatest gift of all this holiday season: health!