Tsp salt how much sodium

Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. If you have questions about a Fitbit tracker, product availability, or the status of your order, contact our Support Team or search the Fitbit Community for answers. Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. Nutrition February 1, Becky Duffett Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well.

Please note: Comments are moderated and may not appear immediately after submission. Leave a Reply Cancel Reply Your email address will not be published.

Snack 12 fl oz regular latte 1 cup blueberries mg. Here are 10 Easy Ways to Reduce Sodium in the kitchen. Sodium vs. Salt When talking terminology, it's easy to confuse salt and sodium.

One teaspoon of salt is equivalent to about 2, milligrams of sodium. The Trouble with Sodium Our bodies depend on sodium to maintain proper water balance, to transmit nerve impulse, and to aid in contraction and relaxation of muscles. However, high levels can cause the body to retain water, making the heart work harder. So even though a high sodium intake may not directly cause high blood pressure, it's certainly a risk factor for certain segments of the population.

For example, African-Americans and individuals with congestive heart failure, diabetes, or chronic kidney disease are more sensitive to the effects of sodium on high blood pressure.

Five grams of iodized salt close to a teaspoon meets the Institute of Medicine's microgram mcg recommended daily intake of iodine for nonpregnant adults. Would long-term salt restriction — or the use of non-iodized gourmet salts and kosher salt — result in insufficient iodine intake?

So far, this hasn't been the object of concerted scientific study. The National Health and Nutrition Examination Surveys did report a sharp decline in average iodine intake between the early s and the s, but it never fell below the level needed for good health and is now on the increase again. People cutting back on iodized salt can find other food sources of iodine.

One of the best is seaweed kelp, wakame, nori. Another is seafood clams, oysters, lobster, shrimp, sardines, and ocean fish.

Wherever iodine is added to animal feed, dairy products are a good source. Some breads also contain significant amounts of iodine. Unfortunately, iodine content isn't listed in the Nutrition Facts label. Fruits and vegetables contain iodine, but they're typically not a concentrated source, and the amount depends in part on the soil they're grown in and the fertilizers applied to them. Apart from iodized salt, the most reliable source of iodine is probably an iodine-containing multivitamin.

Still, try to limit it to no more than 2, mg per day. The risk for high blood pressure rises with age, so you'll do yourself a favor if you wean your taste buds from a yen for salt.

Research has shown that people who slowly reduce their intake find that they eventually prefer less salt. Many older, obese, or diabetic people and African Americans are salt-sensitive, and most experts agree that they should cut back.

For them, as well as for people with hypertension, prehypertension, kidney disease, or heart failure, sodium intake should be less than 1, mg a day. The high-unsaturated-fat and high-protein diets improved cholesterol levels and blood pressure even more than the DASH diet, which was higher in carbohydrates.

The health benefits of these eating plans can't be attributed to any single ingredient — the magic is probably in the mix — but one reason they work is that they're rich in potassium. So whatever diet you follow, make sure it includes plenty of fruits and vegetables, which contain little or no sodium and are an important source of potassium.

Potassium-rich choices include bananas, orange juice, cantaloupe, spinach, avocado, and sweet potato. Eat mostly fresh foods. Most of the sodium we eat comes from restaurant meals and processed foods, including canned vegetables and soups, pasta sauces, frozen entrees, luncheon meats, and snack foods. If you start with unsalted, fresh foods and prepare them yourself, you can exercise better control over your sodium intake.

Take care with condiments. Sodium is found in many condiments besides ordinary table salt — including soy sauce, Worcestershire sauce, salad dressings, ketchup, seasoned salts, pickles, and olives. Baking soda, baking powder, and monosodium glutamate MSG also contain sodium. Read labels. The Nutrition Facts label on packaged food lists milligrams of sodium per serving, so note how many servings the container holds.

Read the labels on over-the-counter drugs, too; some of them contain sodium. Speak up. When dining out, ask to have your food prepared with less salt.

You can also ask for a lemon or lime wedge to add more flavor to your food. Spice it up. Cut back on salt by making your own blends of spices and herbs and using them along with lemon or lime juice or flavored vinegars. Ready-made blends are also available in grocery stores. Some kosher and gourmet salts contain less sodium than standard iodized table salt; check the Nutrition Facts label to make sure.