Advertisement Salt is found in high quantities in many convenience or prepackaged foods (frozen meals, deli meats, soups, boxed meals, snacks, etc). The current recommendation for sodium intake in adults is 2,300 milligrams per day, and most people easily exceed this recommendation.
Individuals with high blood pressure are encouraged to eat foods low in sodium content. Often, the words salt and sodium are used interchangeable. Salt is a mineral containing primarily sodium and chloride. Table salt is approximately 40 percent sodium by weight.
It is a common myth that sea salt is better than table salt. However, sea salt and table salt have similar chemical properties and nutritional makeup. You will find some difference in the taste and texture of sea salt and table salt.
Sodium content does vary among the different types of salt. One teaspoon of table salt contains 2,360 milligrams of sodium, 1 teaspoon of sea salt has 2,280 milligrams and 1 teaspoon of coarse kosher salt has 1,920 milligrams.
Regular salt (table salt) is a fine-grained salt that often contains added iodine and is mined from rock salt. Some table salt also might contain an anti-caking ingredient to prevent salt granules from sticking together.
Sea salt is evaporated from sea water. Because it contains small amounts of different minerals, it has a slightly different taste, color and texture than regular salt. It also might have a more subtle flavor. It is available in fine or coarse grain. Sea salt does not contain added iodine.
The next time you sit down for a meal, think about where the sodium content is coming from in the foods you eat. If you find an opportunity to reduce your sodium intake, do so.
The following recipe is low in salt and can be baked or grilled.
Baked Tilapia
in Garlic and Olive Oil
4 (4 ounce) fillets tilapia
4 cloves crushed garlic
3 tablespoons olive oil
1 onion, chopped
1/4 teaspoon cayenne pepper
Rub fish fillets with crushed garlic, and then place them in a shallow, non-reactive pan. Spoon the olive oil over the fish until they are coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
Preheat the oven to 350 degrees F. If baking the fish, transfer to a 9-by-13-inch baking dish along with the olive oil, garlic and onion. Sprinkle the fish with the cayenne or white pepper. Bake for 30 minutes.
If you are grilling the fish, wrap the fish and oil, garlic, onion and pepper in aluminum foil. Grill until fish is opaque.
Makes 4 servings.
Nutritional information per serving: 217 calories, 11.7 grams fat (will be less if not all the marinade is consumed), 73 milligrams sodium, 23.5 grams protein, 3.4 grams carbohydrate.
Source: allrecipes.com
Angie Kohlwey is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians.
