Last week we changed-up our client assessment checklist to focus more on nutrition. We understand that many of our clients struggle with nutrition. One of our goals here at Transformation Fitness and Wellness is to educate our clients on proper nutrition and how to make better decision when purchasing and eating food.
The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you have high blood pressure, diabetes or chronic kidney disease.
The average American gets about 3,400 mg of sodium a day — much more than recommended. To help keep your sodium consumption in check, you need to know where the sodium comes from. Here are the main sources of sodium in a typical diet:
- Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt, which is a combination of sodium and chloride, and in additives that contain sodium. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts and bacon, cheese, soups, and fast foods.
- Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products such as milk, meat and shellfish. While they don’t have an abundance of sodium, eating these foods does add to your overall sodium intake. For example, 1 cup (237 milliliters) of low-fat milk has about 107 mg of sodium.
- In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments may also contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.
If you want more help with your nutrition you can take advantage of our Free Nutritional Consultation. This consultation will help educate you on how to make better choices with your food consumption and fluid intake.
P.S. Next month we will start our Grocery Store Tours with Fresh Market to help educate and support our clients with healthy food options.
