Nutrition labels 201: sodium and calories
This post continues a series on
HOW TO evaluate Nutrition Labels
to help you make healthier choices at the grocery store
Why read nutrition labels?
Nutrition labels are the most objective data we have, to make healthier packaged-food decisions at the grocery store.
Take a minute. Consider your intention. Then make whatever decision you want.
Sodium, let’s get into it.
Sodium is a mineral critical to a healthy body.
Processed foods and restaurant meals are the usual suspects in tipping the scale from sodium as essential nutrient to sodium that’s making us sick.
Iodized salt
What does sodium do in a healthy body?
Conducts nerve impulses
Contracts and relaxes muscles
Maintains the proper balance of water and minerals
“It is estimated that we need about 500 mg of sodium daily for these vital functions.”
[source]
What are the risks of consuming more sodium than your body needs?
High blood pressure
Heart disease and stroke
Calcium loss, some of which may be pulled from bone
“Most Americans consume at least 1.5 teaspoons of salt per day, or about 3400 mg of sodium, which contains far more than our bodies need.”
[source]
“Consumption of more than 2 grams of sodium per day has been strongly associated with mortality due to cardiovascular conditions.”
[source]
1.5 teaspoons
Looking at sodium in the context of calories is an easy way make healthier choices at the grocery store.
What’s our target?
milligrams (mg) of sodium are less than, or near to total calories
Let’s take a look at a few examples
Actual Veggies black bean burger nutrition label
Actual Veggies Black Bean Burger
Calories — 120
Sodium — 240 mg
Here’s an example of a processed food that’s low in calories and high in nutrients. I like to have a ‘no cook’ option or two in my pantry or freezer at all times.
Sodium is higher than the target. If you’re on a strict low-sodium diet and you’re following that diet to the “t” (frankly, that’s not most people), you may want to avoid this product.
For most people, this is going to be the best no-effort burger option you’ll find. If you find something better, let me know.
PlantStrong Foods sweet curry skillet burger nutrition label
PlantStrong Foods Sweet Curry Skillet Burger
Calories — 170
Sodium — 190 mg
The PlantStrong burger is significantly lower in sodium, as compared to total calories, than the Actual Veggies burger. It’s higher in fat. Calories, fiber and protein are similar.
The PlantStrong burgers take a bit more preparation than the Actual Veggies burgers to get on the plate. They’re an excellent option sitting somewhere between making your own and no-effort.
Unless you’re meal prepping and cooking daily, having a few packaged, no and low-effort meal options available at all times will improve your ability to make healthier food choices in the moment.
I haven’t found low-effort options better than PlantStrong Foods.
What are your no and low-effort packaged food favorites? Let me know.
Ezekiel golden flax sprouted crunchy cereal nutrition label
Ezekiel Golden Flax Sprouted Crunchy Cereal
Calories — 190
Sodium — 160 mg
Wow, Ezekiel impresses once again. I’ve been serving it with PlantStrong Foods oat & walnut milk.
Kite Hill Greek-style unsweetened vanilla yogurt nutrition label
Kite Hill Greek-Style Unsweetened Vanilla Yogurt
Calories — 140
Sodium — 160 mg
While we’re on the topic of breakfast, this also scores well. I’ve been eating this yogurt with freshly ground chia seeds most days. Add some blueberries or another favorite fruit. Delicious.
Norwegian Baked knekkebrod crackers
Norwegian Baked Knekkebrod Crackers
Calories — 130
Sodium — 170 mg
These are locally made in NYC, and available online (thanks to Etsy).
They aren’t cheap. They’re about $1 per cracker. What do you expect for a product with high-quality ingredients, “baked with love in Brooklyn” by Hedvig?
I think of these as an ‘occasion’ cracker, and I’m happy to support Hedvig in her mission.
It’s possible you also have access to local makers using high-quality ingredients and traditional cooking techniques.
Is there a relationship between traditional cooking techniques and health? Probably.
If you’re cooking at home with whole foods, using salt and other spices to season,
it’s unlikely you’re consuming sodium in excess.
If you’re eating out and eating processed foods, you may be consuming sodium at levels harmful to your health.
“Globally, more than 88% of adults exceed the recommended daily intake of 2 grams of sodium by at least 1 gram.”
[source]
It’s not right or wrong, good or bad. The point is everyday awareness about how our eating habits and lifestyles are (impacting) and will impact our health.
If it feels daunting, make tweaks over time.
My diet has changed since I left corporate. I’m cooking more and eating out less. I’m more active. I’m drinking more water. The foods I like to eat are naturally lower in sodium. Lab results in the last 6 months showed my sodium levels dipping below the target range. So I’m adding salt to my water.
Diet: the kinds of food that a person, animal, or community habitually eats.
Are you concerned about sodium? If so, what’s working in your diet and lifestyle? What’s not working?
Related reading
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