Many people know that most Americans are getting way too much salt in their diet though we don't always know where it is coming from. For example, what do you think on a per weight basis has more salt; salted peanuts, chocolate pudding, or corn flakes? If you guessed chocolate pudding, you are right. In fact, the salted peanuts have the least amount of salt. So what is salt and how does it affect our weight loss goals and health?

            Salt is actually 40% sodium and 60% chloride. One teaspoon of salt generally has 2,300 mg. The RDA (Recommended Dietary Intake) for sodium is 1500 mg for adults aged 19-50 years old. Although, people with certain conditions such as congestive heart disease and kidney failure do fine on sodium intakes as low as 150 mg per day. The upper limit for sodium is 2,300 mg per day. It is estimated that the average American intake for American men is between 3,100 and 4,700 mg of sodium per day, while women consume between 2,300 and 3,100 mg (due to their lower calorie intake, not because of restricting sodium).

            In general, the more sodium and individual has in their diet the higher their blood pressure will be. Also, sodium tends to leach calcium out of your bones which can contribute to osteoporosis. Other studies have indicated a high sodium diet may be linked with stomach cancer and even mortality. Sodium can result in significant water weight gain. People who are salt sensitive often retain around 10 to even 20 pounds of water at any given time. Salt also increases your need for potassium. Potassium and sodium both function as electrolytes in the body where they play a key factor in retaining body fluids and nerve impulse transmission. Unlike sodium, potassium actually helps lower blood pressure. A potassium-rich diet also blunts the effects of salt on blood pressure, may reduce the risk of developing kidney stones, and possibly decreases bone loss with age. The recommended intake of potassium for adolescents and adults is 4,700 mg/day.

            Another benefit of decreasing your salt intake and increasing your potassium intake is that in doing so you will be creating a diet that is sure to help your weight loss goals. Sodium is high in processed calorie-laden foods while potassium is high in low-calorie fruits and vegetables.

            As long as you are eating enough food you don't need to worry about sodium deficiencies. In fact, there are records of many primitive populations who never used any salt beyond that which is naturally occurring in food. Most Americans are getting the opposite dietary intake recommendations of potassium and sodium. By eating less processed foods and eating more fruits and vegetables this can easily be reversed. Potassium is often lost in cooking and processing. Adding spices and herbs to your foods instead of salt and cooking meals at home instead of buying them prepared or eating at restaurants will also help greatly. Be careful of the condiment section because these are the highest in sodium content after salt itself. Soup is generally the next highest food in sodium. Restaurants and fast food facilities are notorious for high salt entrees. There are also salts you can buy (Morton-Salt-Substitute) that are made from potassium chloride instead of sodium chloride (although consult your doctor before using these especially if you have kidney disease).

            Aiming for a diet high in potassium, low in salt, high in fiber, choosing healthy fats, and reducing processed foods is an easy recipe for weight loss and weight maintenance.