Salt Intake - Salt Awareness Week

It’s Salt Awareness Week this week (14th – 20th March) so I thought I’d debunk some myths and give you some helpful tips on how you can be more mindful of your salt intake.

There are many salt varieties out there, some of which have a hefty price tag too! It would make you think it’s elite and healthier for you than the ordinary table salt. The main difference between these salts is how they have been processed. Table salt is more refined, containing a higher sodium chloride (basically what we call salt) content compared to other salts. Other “elite” salts have a slightly lower sodium chloride content and trace amounts of minerals. This is what all the craze is about. So, is it worth paying the price and is this “health halo” around these salts legit?

Not really. Because salt, at the end of the day, is still salt. You still need to consume it in a very small quantity. So, if you’re hoping you’ll notice any benefits from the mineral content, you most likely won’t. If you are dead set on paying the higher prices and you’re convinced it’s the better option, go ahead. I’m not saying don’t. I’m just saying, we buy salt for the sodium chloride, not the minerals it contains. So why not buy table salt and get a more concentrated form of sodium chloride, so you will use less of the product per meal, and make your money go further.

So, how much salt should we be consuming? The SACN (Scientific Advisory Commission on Nutrition) released a Salt and Health report in 2003 where they reviewed the evidence to give salt intake recommendations. These salt intake stated are not the ideal intakes, or what we should be having, but the maximum intake we should be having daily. Anyone with existing conditions should speak with their healthcare professional about their specific salt intake. The report suggests as follows:

The upper limit intake recommendation of salt in grams/day

(Public Health England, 2016)

Salt isn’t all bad. We do need it. Sodium is an electrolyte we control very closely in our bodies. However, the issues begin to arise when we have prolonged exposure to a high amount of sodium. Elevated intake of salt leads to high blood pressure and hypertension which are risk factors to cardiovascular disease (Scientific Advisory Committee on Nutrition, 2022).

How can you be mindful of your salt intake?

Well, there are a few questions you need to ask yourself. Do you think you are consuming too much salt? Have you got a health condition you need to be mindful of? Are you able to control and adjust the amount of salt in your diet? How does your salt intake make your body feel? Are there foods high in salt that you can still include in your diet mindfully, so you don’t feel like you’re restricting yourself?

Some ways you can lower your salt intake is by:

• Be mindful of your snack foods. Some traditional snack foods can be high in salt, so explore your snack options.

• If there are products you use often like sauces, tinned foods, gravy’s/bouillon cubes, etc – see if there are reduced salt versions.

• When you make a meal, taste it first. Some people often start adding seasoning before they’ve had a bite. Is this you? If it’s out of habit, maybe keep the salt not near where you typically eat (not on the table) and make a more mindful decision about the taste of the food.

It can take time for your taste preferences to adjust to slightly reduced salt, so do be patient.

Tips for parents

If you have children, you have some control over what foods they are exposed to. Of course, I’m aware of the financial hardships, time constraints, etc, so along with the tips above, here are a few more aimed at children.

• Focus snacks on fruit and vegetables. Make it fun. Make smoothies, fruit bowls, let them assemble their own yoghurt bowls with fruits, nuts and seeds etc.

• Aim to season with herbs and spices where possible. For children, the addition of salt is not necessary so avoid it where possible.

• When buying meal deals/ pre-prepared snacks, check the traffic light system on the front of the pack and make your decision accordingly.

You can instill healthy habits in children. Yes, it’s not going to be super easy and you win some, you lose some, but I hope the above tips have been helpful.

If you need individualised support when it comes to your diet, book a Free Discovery Call here, and let’s figure it out together!

References:

Public Health England, 2016. Government Dietary Recommendations Government recommendations for energy and nutrients for males and females aged 1 – 18 years and 19+ years.. [online] London: PHE publications. Available at: <https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf> [Accessed 15 March 2022].

Scientific Advisory Committee on Nutrition, 2022. Salt and Health. [online] London: The Stationery Office. Available at: <https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/338782/SACN_Salt_and_Health_report.pdf> [Accessed 15 March 2022].