The holiday are a time to gather and enjoy meals with friends and family. However, some recipes or dishes can contain a lot of hidden salt (also known as sodium). Here are some sodium facts and low sodium suggestions for people with kidney disease on a low sodium diet and to still enjoy holiday meals.
For Awareness
- Salt makes you thirsty so limit salty foods, especially if you’re on a fluid restriction.
- A little extra salt in or on your holiday foods does make a difference.
- 1 teaspoon salt = 2325 mg sodium 1/2 teaspoon salt = 1162 mg sodium
- 1/4 teaspoon salt = 581 mg sodium 1/8 teaspoon salt = 290 mg sodium
- 50-85 mg—the average sodium content of 3 ounces fresh, unsalted beef, turkey, chicken, pork
- ~350 mg sodium in 4 ounces some frozen turkey, cooked (that’s without the gravy!)
- 820-1040 mg sodium in 3 ounces honey baked ham
Bread
Bread lovers beware! Bread is a major sodium contributor if you eat more than a couple of pieces a day unless you buy special low sodium bread. A slice (1 ounce) of loaf bread has 150 to 200 mg sodium—not including salted butter or other spreads or toppings. Consider a bread maker or bread baking book with low sodium recipes as a Christmas gift.
Tips for Lowering Sodium/Salt
- Go for low or reduced sodium gravy instead of regular salted gravy which has more than 300 mg sodium for 1/4 cup. Or make your own with unsalted broth.
- If you do use sodium containing seasonings or condiments, limit to a small portion.
- Increase the salt-free herbs and spices and rely on low sodium seasoning such as lemon juice or zest, vinegars, fresh chilies and fruit sauces and jams.
- Pick fresh foods whenever possible—the sodium is likely to be much lower.
- Cook at home often instead of eating out. Prepare a low sodium dish to take to holiday celebrations.
- Read labels and compare brands at the grocery. There’s often quite a sodium difference between two comparable products.
Don’t let sodium ruin your holidays. Paying attention to what you eat and focusing on healthier low sodium, kidney-friendly choices makes a difference in health and energy level.
