High sodium foods that you should avoid

Many times people think that foods that are high in sodium will taste salty. But did you know that there are many types of food that are not salty but contain a small amount of sodium? Let's take a look at the sodium information in the following condiments.

It can be seen that although MSG, seasoning powder, and baking powder do not have a salty taste, they still contain a large amount of hidden sodium. Therefore, if condiments such as fish sauce, soy sauce are used in cooking, the amount of MSG and seasoning powder used should be limited as well. As for baking powder, it is hidden in almost every kind of food such as bread, cookies, bakery goods, and cakes.

Examples of sodium content in food

• 1 cup of instant porridge contains 1,120 milligrams of sodium.
• 1 package of instant noodles contains 1,500 milligrams of sodium.
• 1 package of French fries (60 grams) contains 220 milligrams of sodium.
• 1 slice of ham has 261 milligrams of sodium.
• 1 piece of bacon has 210 milligrams of sodium.
• 1 package (30 grams) of potato chips contains 170 milligrams of sodium.
• 1 tablespoon of pork sausage, etc., has 114 milligrams of sodium.

In one day, the human body needs no more than 2,000 milligrams of sodium, which is equivalent to 1 teaspoon (5 grams) of salt or 5 teaspoons of fish sauce. Eating foods that contain more sodium than the body needs is an important factor that causes various diseases such as high blood pressure, heart disease, kidney disease, paralysis, etc. Avoiding foods high in sodium protects your health from long-term disease.

We should also maintain our health by eating foods that are high in fiber, such as unrefined rice and flour, low-fat meats such as fish, chicken, tofu, and vegetables and fruits in sufficient amounts. At least 400 grams per day, or equivalent to 1-2 ladlefuls of vegetables per meal, along with approximately 2-3 servings of fruit per day, coffee cup saucers. Choose good fats for cooking, such as rice bran oil and canola oil. and exercise regularly At least 150 minutes per week

Reference

1. The National Agricultural Library. USDA Food Composition Databases V.3.8.6.4. United State of America. 2018.
2. Institute of Nutrition, Mahidol university. Nutrient calculation computer software INMUCAL-Nutrient V.3 database NB.3. Nakornpathom. 2013.
3. Knowledge of food and nutrition for all ages. Subcommittee on food and nutrition knowledge synthesis For consumers under the operations of the Strategic Steering Committee To create a link between food and nutrition for a good quality of life (Set 3) National Food Board 2016.
4. https://www.thaihealth.or.th/Content/46821-Snack warning%20 groups at risk for high sodium foods.html