The Scoop on Sodium

By now you've heard that salt (or sodium) is linked to increasing blood pressure and risk of heart disease.  It does this because salt attracts the water in your blood vessels, causing more water to be released, thus increasing the total amount of fluid in the vessels, and therefore blood pressure. 

Salt does have a variety of purposes in foods, including flavor enhancing and preservation.  It is essential to the body, although in very small amounts.  The body needs about 200 mg of sodium a day for proper function, and the American Heart Association recommends an intake of 1,500 mg or less each day.  Studies show that a typical American consumes over double that amount everyday! 

Foods that are typically high-sodium include most canned products, soups, condiments, and pre-prepared foods.  Be sure to check the Nutrition Facts label and try to choose foods that say "unsalted" or "no added salt".  If possible, choose fresh or frozen foods with no added salt.  Instead of using the salt shaker to flavor your meals, try adding spices, herbs or just black pepper.  Finally, remember that it will take some time for your tastebuds to adapt to reduced sodium in the diet, but you will begin to appreciate the true tastes of your food!

ING NYC Marathon Sunday!

Congratulations to all running the 41st ING NYC Marathon this morning! Today, over 43,000 people from across the world are participating in one of the greatest road races in history, and it is nothing but inspiring.  The weather is amazing and although I am following the race on TV this morning (rather than out there along the course) I can just feel the excitement in both the runners and the crowd!

I am lucky to have an amazing runner role model in my father, who has completed the NYC Marathon and several others in his lifetime.  In a few years, I hope to be ready for a full marathon myself and the ING NYC Marathon is definitely on the top of my list! Again, congratulations to all marathon runners today and in the future! :)

Nutrition and Health Claims

You probably know you should be checking the Nutrition Facts label on food items you are eating.  But with all the health claims and nutrients listed, sometimes it's tough to figure out what exactly you should be looking for! What does it mean if something is "low-fat" or a "good source of _____"? The Food and Drug Administration has established guidelines on what food products can claim on their packaging. 

Here are the common health claims you'll see and what they really mean:
"Reduced"= 25% less of the calories or nutrient than the normal product
"Light"= 1/3 of the calories OR 1/2 of the fat of the normal product
"Low-calorie"= Less than 40 calories (per serving)
"Fat-free"= Less than 0.5 gram of fat (per serving)
"Sugar-free"= Less than 0.5 gram of sugar (per serving)
"Low-sodium"= <140mg of sodium (per serving)
"Good source of"= Provides at least 10% of the Daily Value of a nutrient (per serving)

The FDA is taking a step in the right direction to further clarify food labeling through the "Front-of-Package Labeling Initiative".  This program will target products with food labels that give misleading messages of potential health benefits.  The initiative is working to ensure that claims made on the front of food packaging are truthful and useful in helping consumers make healthier choices.  Companies that are found to be in violation are given warnings and must respond within 15 days with how they are or will be taking action to make corrections.

So next time you're out stocking up on groceries, beware of the health claims on the front of packaging, and be sure to check out the Nutrition Facts label as well! Happy shopping! :)