Sodium Part II

Hey guys, so if you read my other blog on Sodium, Chloride, and etc. then you know I talk a great deal about this important subject. I decided to do a part II to include some more valuable information for you guys. This will be a much shorter version than the first version. Let me remind you guys that I am only a student. I took a nutrition class last semester, I am only sharing what I know from the class and I am not majoring in nutrition and neither do I plan to be a nutritionist, unless I minor and decide teaching is not for me, but make sure you consult a doctor with some of things I post on here. Some of this information come from a DHEC pamphlet I picked up a long time ago. The Pamphlet is called, Spice Up Your Life: Eat Less Salt and Sodium.  Please do not sue me.  So, lets begin.
 You need to only have 1 teaspoon of salt  per day.
You need to read food labels Why? Food Labels will tell you what's in the foods that you eat and you can limit your sodium intake by reading labels carefully.  You can also find out what the serving size is and you can use the daily value percentage to compare the amount of sodium. You want to choose foods that have lower value. You need to buy foods that say sodium free, low sodium, light in sodium, reduced sodium, or unsalted. 
Choose the following foods to help decrease your sodium:
lean cuts of meat
take the skin off fried chicken and turkey or bake them, but use seasonings of your choice but remember not too much salt.
Plain rice and noodles, most importantly watch those ramen noodles because they have a lot of sodium, look at nutrition label closely and carefully.
Fish: fresh or frozen
cheese: lower or reduced in sodium
loaf breads, dinner rolls, english muffin,bagels, pita, an salt-free chips
skim or 1% milk, evaporated skim milk
cerals: some hot cerals and some ready-to-eat cerals lowest in sodium
fresh, frozen, or no salt added can vegetables
Fruits
soups: lower or reduced in sodium
Margarine, vegetable oils
Spices, herbs, an flavorings such as oregano, cilantro, garlic powder, pepper, onion powder, chilli, limes/lemons, oranges, pineapples, salt free seasoning blends, vinegar, and fruit juices.

The foods you need to choose less often include:
hogmaws, ribs, and chitterlings
smoked or cured meats like bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage, canned meat like tuna, salmon, sardines, and mackerel.
Buttermilk
Most cheese spreads and cheeses
salty chips, nuts, pretzels, or pork rinds
some cold ready to eat cerals highest in sodium and sugar, you want to watch your sugar as well and instant hot cerals. Oatmeal is more nutritious for you because it's a whole grain and whole grains are good for your body, it makes you feel full faster. So, eat more whole grains.
You do not need quick cooking rice and instant noodles, boxed mixes like rice, scalloped potatoes, macaroni and cheese, and some frozen dinners, pot pies, and pizza.
Regular canned vegetables, pickled foods like herring, pickles, relish, olives, or sauerkraut
regular canned soups, insant soups, soy sauce, butter, fatback,and salt pork, steak sauce, salad dressing, ketchup, barbecue sauce, garlic salt, onion salt, seasoned salts like lemon pepper, bouillon cubes (used to season soups o make soups, has alot of salt), meat tenderizer, and monosodium glutamate (MSG).
Some more tips, you might need to dilute some products before cooking them because sometimes they have alot of salt. Take these examples into consideration.
rinse canned vegetables and fish such as canned tuna.
use smoked or salt cured meat products only in small amounts for flavoring
so, what else do you need to do?
remove the salt shaker as I told you in my first blog about Sodium: Sodium, Cholesterol, Chronic Diseases, and Fats click on this link and you can find out what all I said in my first blog.
So, let me finish remove the salt shaker from the table and replace it with the pepper shaker. So, since I have mentioned that I got this from DHEC only in this blog, because my first blog is not from DHEC it's from my teacher who is a dietitian. I will link the DHEC pamphlet that I got below for you guys to look at: http://www.scdhec.gov/administration/library/ML-002099.pdf
So, that's all I have for you guys, and have a blessed day.