3 Healthy Reasons To Read Ingredient Labels On Salsa, Ketchup, Mustard And Other Condiments…

As you may have already gathered, I love potatoes! I talk about them all the time. Actually, they’re my all time favorite food. Why so? I don’t know, they just have that taste, I crave… They can be fried, baked or mashed.

I bake potato wedges in the oven once in awhile and love dipping them into condiments like mustard and salsa. I don’t use ketchup because of the sugar (especially if it has high fructose corn syrup.) But, there is also another ingredient we need to keep an eye on.

‘To prevent chronic diseases like heart disease, high blood pressure, type 2 diabetes, and obesity, Americans should eat less sugar, saturated fat, and sodium (from salt).  Those are among the key recommendations of the latest version of Dietary Guidelines for Americans published jointly by the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) [1 nhlbi.nih.gov/news/2016/new-dietary-guidelines-urge-americans-eat-less-added-sugars-saturated-fat-and-sodium]’.

As far as I know, most condiments are loaded with salt (as well as sugar, sometimes too much fat.) Americans consume way too much salt (often more than 3400mg a day.) No more than 2500mg is recommended, but if one has high blood pressure, it lowers to 1500mg a day.

‘3 reasons why my diet is largely plant based whole food: It is naturally low in sodium, fat and sugar’ ~ your author

Since I eat healthier now than I used to, my body alerts me when I consume too much sodium. For example, the red flag goes up and my feet swell up and my ears begin to ring. Here’s what I do to reduce sodium in my diet…

One trick I’ve learned in limiting salt is to squeeze a lemon wedge on what I am eating. I squeeze it freely on most everything I eat. It’s alkaline, so that’s good. It seems to reduce my salt craving.

‘You can put your daily salt in a 1/4, 1/2 or full teaspoon using a pinch whenever you want to salt something you are eating. Then, once it’s gone, you know that’s it for the day’ ~ your author

To conclude, I don’t worry much about using my shaker (a teaspoon of salt equals 2300mg.) However, I do keep a close watch on condiments and rarely eat refined and processed food (restaurants, fast food windows, snack and junk food and TV dinners, etc.) which most often have way too much added salt, sugar and fat added.

Helpful fact sheets on salt and sodium intake:



Source- 1 URL health.gov/dietaryguidelines/2015/guidelines/
Website Title 2015-2020 Dietary Guidelines
Access Day 15
Access Month january
Access Year 2020
Article Title Dietary Guidelines for Americans 2015–2020 8th Edition

Note- consult your doctor before you change your diet.

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