The salt used most commonly in food manufacturing, cooking and for table salt is a natural compound made up of sodium and chloride. Therefore when looking at the salt content of foods it is important to look at the sodium level.
Sodium is an essential nutrient. It is required for the maintenance of blood pressure (BP), and for the generation and transmission of electrical impulses in nerves and muscles and the uptake of certain nutrients from the small intestine.
Generally, the amount of salt consumed is more than enough to meet the body's daily needs as only small amounts are required. An adequate intake for sodium is approximately 900mg sodium per day(approximately 2.5g salt) and the National Health and Medical Research Council (NHMRC) has set 2300mg sodium per day (approximately 6g salt) as an upper level of intake (UL). This is equivalent to 1 ½ teaspoons of salt.
Most Australians consume too much salt/sodium in their diet. Below is a list of ideas to help you lower your salt/sodium intake.
How to eat less salt/sodium
If you suddenly stop using salt, you will probably start to crave it. It takes about 12 weeks for taste buds to adjust to less salt and the best way to cut down is gradually.
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Start by skipping salt in cooking.
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Taste food before salting it. Most people who salt their food at the table don't taste it first.
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Choose foods labelled with reduced salt - for example, no added salt canned tomatoes and tomato paste, salt-reduced baked beans and soups.
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Choose salt-reduced spreads.
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Use more herbs, spices, garlic and lemon to add flavour to foods.
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Look for lower sodium levels in the nutrition information panel when comparing foods. Including breads and breakfast cereals.
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If adding salt, use sparingly.
What is Iodised salt?
Some table salt is iodised, which means a small amount of iodine is added. Iodine is needed to make thyroid hormones and iodine deficiency can retard development and growth. Using iodised salt is important in areas where natural levels of iodine in the soil are low and the iodine is not being obtained from the soil by vegetables. Sea salt does not contain iodine.
As of 27 September 2009 (New Zealand) and 9 October 2009 (Australia), iodised salt will be required to be used in bread making.
Mandatory iodine fortification aims to address the re-emergence of iodine deficiency in Australia and New Zealand, especially in children, and will see all salt used in bread-making in both countries replaced with iodised salt.
