How salt smart are you?

  • Debasmita Ghosh, Hindustan Times, New Delhi
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  • Updated: Jul 12, 2012 00:37 IST

How do you kill untimely hunger pangs? Do you opt for a donut or a chocolate shake over potato chips or salted nuts, to keep your salt intake under control? Well, what you probably don’t know is that while potato chips (about 15) contains 149mg sodium, the donut or the chocolate shake contains almost the double of that!

“WHO recommends consuming 2,300mg of sodium a day, but an average Indian consumes almost double. It is not the amount of salt which we add in our cooking that amounts to such high intake, but the hidden source of sodium that is present in processed foods, sauces, frozen or cured meats, which is more of a concern,” says Dr Ritika Samaddar, head dietician, Max Hospital.

Therefore, if you are on a low-sodium diet, or even otherwise, always read labels to check the sodium content of what you are about to eat. Avoid foods with more than 200-250mg of sodium per serving. 

Cheese: 108mg for 30gm
Doughnut: 301mg for medium-sized
Wheat cracker: 354mg for 30gm
Choco shake: 333mg for one glass
Ice cream: 50mg for 1/2 cup
Soya sauce: 914mg for one tbsp
Powdered soup: 130mg for 100gm

(With inputs from Dr Shipra Saklani Mishra, nutritionist, Fortis La femme, and Dr Ritika Samaddar, dietician, Max Hospital)


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