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Nutrient Guide


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  1. #11
    Nishahameetha's Avatar
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    Re: Nutrient Guide

    Importance of Minerals (Contd)

    Sodium

    Healthy American adults should eat no more than 2,300 milligrams of sodium a day. This is about 1 teaspoon of sodium chloride (salt). To illustrate, the following are sources of sodium in the diet.

    1/4 teaspoon salt = 575 mg sodium
    1/2 teaspoon salt = 1,150 mg sodium
    3/4 teaspoon salt = 1,725 mg sodium
    1 teaspoon salt = 2,300 mg sodium
    1 teaspoon baking soda = 1000 mg sodium


    Common sources of sodium

    When you must reduce the amount of sodium (salt) you eat, be aware of both natural and added sodium content. Table salt is sodium chloride. It's 40 percent sodium by weight. When you buy prepared and packaged foods, read the labels. Watch for the words "soda" (referring to sodium bicarbonate, or baking soda) and "sodium" and the symbol "Na." These products contain sodium compounds.

    Some drugs have high amounts of sodium. Carefully read the labels on all over-the-counter drugs. Look at the ingredient list and warning statement to see if the product has sodium. A statement of sodium content must be on labels of antacids that have 5 mg or more per dosage unit (tablet, teaspoon, etc.). Some companies are now producing low-sodium over-the-counter products. If in doubt, ask your doctor or pharmacist if the drug is OK for you.

    Most spices naturally contain very small amounts of sodium.

    How to reduce the sodium in diet?

    Choose fresh, frozen or canned food items without added salts.
    Select unsalted nuts or seeds, dried beans, peas and lentils.
    Limit the amount of salty snacks you eat, like chips and pretzels.
    Avoid adding salt and canned vegetables to homemade dishes.
    Select unsalted, fat-free broths, bouillons or soups.
    Select fat-free or low-fat milk, low-sodium, low-fat cheeses, as well as low-fat yogurt.
    Specify what you want and how you want it prepared when dining out. Ask for your dish to be prepared without salt.
    Use spices and herbs to enhance the taste of your food.


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  2. #12
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    Nishahameetha is offline Ruler's of Penmai
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    Re: Nutrient Guide

    Importance of Minerals (Contd)

    Potassium (K):

    Potassium is a trace mineral essential for growth and good health.

    Potassium in the human body helps to:

    keep normal water balance between the cells and body fluids
    maintain normal blood pressure
    transmit nerve impulses
    enable the contraction of muscles
    ensure proper functioning of cellular enzymes

    Potassium Content of Foods:

    Very Good Sources About 400 milligrams or more
    Banana 1 medium banana
    Cantaloupe 8 oz. (1 cup)
    Orange juice 8 oz. (1 cup)
    Baked potato 1 medium potato
    Tomato juice 8 oz. (1 cup)
    Honeydew melon 8 oz. (1 cup)
    Nectarine 1 large nectarine
    Dates 4 oz. (1/2 cup)
    Dried beans 8 oz. (1 cup) cooked
    Winter squash 4 oz. (1/2 cup) cooked
    Good Sources Approximately 200-400 milligrams
    Collard greens 4 oz. (1/2 cup)
    Milk 8 oz. (1 cup)
    Spinach 4 oz. (1/2 cup), frozen or boiled
    Broccoli 4 oz. (1/2 cup)
    Raw tomato 1 medium tomato
    Cooked tomatoes 4 oz. (1/2 cup)
    Avocado 1/2 avocado
    Prunes 4 prunes


    Daily consumption of 2,000 to 6,000 milligrams of potassium is a safe range for the general population.


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