Salt. We use salt to preserve food freshness and enhance its flavor. Also, there’s nothing better than a salty, crunchy chip and dip at a party or a fast food burger once in a while, but most of us regularly eat too much salt. To cut down on the amount of salt in American food, the Food and Drug Administration is working hard.
The FDA’s updated draft of their optional plan to lower the amount of sodium (a major part of salt) in the U.S. food supply lists the goals for restaurants and other food producers who make processed, packaged, and ready-to-eat foods.
The FDA says that 90% of Americans eat more salt than they should, which is no more than 2,300 milligrams per day. The average daily diet is 3,400 mg, and more than 70% of that comes from processed, packed, and ready-to-eat foods, not from the salt shaker at home.
Why is salt being looked at? Sodium increases blood pressure. High blood pressure makes you more likely to get heart disease and stroke. Heart disease remains the primary cause of death for both men and women. Still, you can change a lot of things that put you at risk for heart disease, like how much salt you eat.
But here’s the thing. An electrolyte is another chemical that our bodies need, so we do require a small amount of it. However, excessive consumption of it can result in adverse effects such as elevated blood pressure and water retention.
As for the FDA’s plan, they are basically telling restaurants and food makers that they need to start changing their recipes to include less salt. The FDA wants them to do this slowly over the next three years so that people can get used to lower sodium levels and companies have time to change their recipes. The FDA says that people usually don’t notice a small drop in salt.
Therefore, it will be easier for people to get used to the changes if they happen slowly over time.
The current project is Phase II of a bigger project that started in October 2021 with Phase I. In Phase II, there are three-year goals for lowering the amount of salt in 163 types of food. Phases I and II are expected to lead to a 20% drop in the amount of salt in food in the United States. The average American will now only eat about 2,750 mg of sodium a day, which is still more than the suggested amount but a big change that could have huge health benefits for everyone.
Phase I started in 2021, but the big picture started in 2018 when the FDA told producers they had to start putting specific nutrition information on their labels, like how much salt is in their products and how to name it clearly in the list of ingredients.
They also specified which foods should be included and which should not be included in order for labels to label them as “healthy.” For example, they said that goods should have low amounts of salt, added sugar, and saturated fat.
What You Can Do Right Now to Reduce Sodium
No need to wait for companies or restaurants to change their recipes or production methods to cut salt intake. Right now, you can make choices that include foods with less salt. If you like soups, veggies, and beans that come in a can, choose ones that have less or no salt. Also, rinse canned vegetables and beans under running water before eating or adding them to recipes. Adding fresh vegetables to canned soups will make them last longer.
This method of making the soup larger will give you less sodium in the same serving size while also allowing you to eat more vegetables.
If you aren’t already, learn how to read labels. Salt is sneaky; you can find it in foods like yogurt, salad sauce, and bread that you might not expect.
If you usually snack on energy bars, drinks, or chips that come in packages, you might want to try whole foods instead. A handful of unsalted nuts and a piece of fruit or low-salt nut butter with carrots and celery can sustain you until your next meal. This will keep you full without adding extra salt or sugar. You could also make your own drinks and energy balls to be sure of what’s in them.
The FDA says that about a third of all Americans eat their food calories outside of home. If that sounds like you, you might want to eat at home more often. You might save a buck or two and be able to better control how much salt is in your food. We offer a variety of low-sodium meal plans and ideas to assist you in beginning your journey.
We also have ways to help you if you don’t have enough time to prepare and cook meals. Tonight, try one of our dinner recipes that only takes 30 minutes to make and has less salt. While convenience foods can save you time in the kitchen, it’s important to monitor their salt content. For instance, rotisserie chicken, despite its time-saving benefits, may have a high sodium content due to its typical brining or filling with a salty solution.
If you usually eat frozen chicken, you might want to switch it up with our Best Poached Chicken. It’s great for recipes that require shredded chicken, and it’s very simple and quick to make.
In addition, adding herbs and spices to recipes in new ways can help your taste buds get used to less salt faster. And using them on a regular basis is good for your health because they add vitamins to your diet.
In Short
In the United States, the FDA released a draft of Phase II of a plan to reduce salt in food. Companies are not required to follow the rules because the effort is optional. The main goal of Phases I and II of the plan is to cut Americans’ salt consumption by 20%. We will gradually implement this over the next three years.
There are things you can do right now to start lowering your salt intake, such as cooking at home, reading labels, and eating less highly processed, packed, and restaurant foods. Pick one of these areas to work on first. Then, over time, add more.
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