TORONTO- Canadians are consuming far more sodium than what is necessary or recommended, and just where this sodium is coming from may surprise you.
Bread is the leading source of sodium in the Canadian diet, accounting for 14 per cent of the average diet, says Carol Dombrow, Registered Dietician and Nutrition consultant for the Heart and Stroke Foundation of Canada.
Sodium is a nutrient found naturally in salt. Consuming too much sodium in our daily diet may lead to heart disease, kidney disease, and major risk factors to stroke and high blood pressure, says Healthy Canadians.
According to Health Canada, most “Canadians aged between 9-70 should consume less than 2,300 milligrams a day of sodium, ideally closer to 1,500 milligrams a day.” Meanwhile, Canadian researchers say the average Canadian consumes double the recommended intake of sodium, around 3,400 milligrams a day.
And what may come as a surprise to many, “the bread group is identified as the top contributor [of sodium],” says Leslie Meerburg, spokesperson for Health Canada.
Although bread doesn’t contain a relatively high sodium count compared to junk food, Meerburg says it adds up because of the frequent consumption.
“Potato chips and snack foods are salty foods, but overall they are lower contributors to the overall sodium intake [only around 2 per cent of our sodium] because we tend to eat them less often than other foods like bread,” she says.
“If we have toast in the morning, a sandwich for lunch and a roll of bread to go with our dinner, then of course it adds up,” says Dombrow.
According to Health Canada, “over 75 per cent of the sodium we consume comes from processed foods such as cheese, deli meats, pizza, sauces and soups.”
Meerburg encourages consumers to reduce their sodium intake from all sources, especially when eating out. “Restaurant foods can be very high in sodium so when dining out, ask to see the nutrition information for menu items before ordering.”
According to Health Canada’s Food Guide Serving, portion sizes are key for a healthy, balanced diet for everyone of every gender and age group. For example, “If you are a 35-year-old woman, you should aim to have: 7-8 vegetables and fruits, 6-7 grain products, 2 milk and alternatives, 2 meat and alternatives, and 30-47 mL (2 to 3 Tbsp) of unsaturated oils and fats.”
The awareness of sodium as a dietary issue has increased in recent years and there are many processed foods out there now which have been reformulated to contain less sodium or have no salt added.
2015 will be the next Canadian community health survey.
To find more practical tips on eating healthy and feeling healthy, you can log on to the Healthy Canadians and Health Canada websites.
© Shaw Media Inc., 2012. All rights reserved.