By Kristen Hicks-Roof PhD, RD and Rayonna Hills BS
mail@floridanewsline.com

It’s the most wonderful time of the year for many as people celebrate the various holidays and observances; moreover, it is a great time for us to pay attention to the meals and snacks we consume during the season. With many holidays and observances, they celebrate or include food and beverages at their core. Rarely do we think about how much sodium is in those holiday meals and treats. Some popular American holiday season foods include meats (ham, turkey, beef, lamb), casseroles (green bean, potato, corn, wild rice), pie (sweet potato, rhubarb, pumpkin, berry) and canned entrees — just to name a few. Many of which have high levels of sodium.

Sodium is a mineral that is used for food flavoring, a stabilizer, and a food preservative. The majority of sodium in our diets comes from packaged and restaurant foods. The American Heart Association recommends no more than 2,300 mg of sodium per day, with an ideal limit for 1,500 mg for adults. Did you know the average American consumes more than 3,400 mg of sodium each day? (American Heart Association)

Support Community Journalism in Ponta Vedra NewsLine

Tips to reduce sodium:

  • Buy fresh or frozen fruits and vegetables
  • Choose canned vegetables without added salt or sauce. You can also rinse canned vegetables prior to adding them in a recipe.
  • Select foods that are labeled as “low sodium, no salt, or reduced sodium”
  • Replace using salt for seasoning with ingredients like garlic, spices, salt-free seasonings, or citrus juices
  • Read the nutrition label facts to compare the sodium in food products. When buying a prepared meal, look for those that have less than 600 mg of sodium per meal, not just per serving (CDC). 
  • Purchase fresh meat, fish, poultry, and pork instead of salted, smoked, cured, or other processed meats. 
  • Cook at home instead of eating at fast food establishments or restaurants

You can still enjoy your tasty meals such as a honey-baked ham or your favorite casserole, but there are ways to prepare and serve these foods using less sodium. Enjoy this holiday season spending time with family, friends, and consuming less sodium.

  • Support community journalism! Subscribe to the Mandarin Newsline today!
  • Support Community Journalism in Ponta Vedra NewsLine
  • Advertise in our May Issue The Creek Line