Sodium: how much is too much?

A developing fetus hangs submerged in it. Lot's wife became entombed in it. A grain placed on the tongue of an infant causes obvious displeasure, yet many manufacturers add it to jars of baby food. A component of rocks and oceans and found in religious traditions and pagan customs, sodium is a necessary, element of our lives from gestation to the grave.

Sodium, together with calcium and potassium, helps to regulate heart action. It aids the delivery of nutrients into cells. Sodium helps regulate blood pressure and fluid volume. According to the American Heart Association, our bodies need only about 200 milligrams of sodium each day. That's the amount found in two medium green olives.

The Institute of Medicine (www.iom.edu), a private, nongovernmental organization created by the National Academy of Sciences, has issued new guidelines concerning sodium. It recommends that healthy 19- to 50-year-olds consume a maximum of 1,500 milligrams of sodium a day. Adults 51 to 70 should cut back to 1,300 milligrams. Those over 70 should consume no more than 1,200 milligrams daily.

Reducing sodium intake does not mean sacrificing taste. Rather, it releases you from the captivity of a single seasoning to begin a journey for new and exciting tastes. Consider these winning strategies:

1. Eat whole foods rather than prepared.

According to the Institute of Medicine, most of our sodium comes from prepared foods. For example, baking soda (sodium bicarbonate) and baking powder--two leavening agents found in quick breads and cakes--are both high in sodium. Monosodium glutamate (MSG) and other sodium compounds are used in processing and preserving foods. Therefore, one simple strategy for reducing sodium intake is to use more natural foods and less canned, frozen, and processed items.

If you must use prepared foods, read the labels carefully. Remember that the percent of daily value for sodium is based on 2,400 milligrams per day. Food labels may not yet reflect the new, lower guidelines. Also, pay attention to the serving size on which the daily value is based.

If one serving of tomato sauce is 1/2 cup and you use a full cup, your sodium intake will be twice the value listed on the label.

2. Try alternative seasonings.

Salad dressings are high in sodium. You can make your own sodium-free house dressing with olive oil, plain or flavored vinegar, and herbs and spices. Enhance vegetable dishes with a squeeze of fresh lemon or lime juice. Experiment with dill weed or cumin on green beans; sprinkle basil and marjoram on tomatoes and summer squashes. Try fresh cilantro, chives, garlic, and onion. Let your imagination run free, and you may create a culinary masterpiece.

3. Restaurant tips.

Combination dishes such as soups or pasta with sauce and batter-fried foods tend to be high in sodium. Choose plain foods such as baked potatoes and steamed vegetables.

Order a salad and ask for the dressing on the side. Dip your fork into the dressing before spearing a piece of salad. You will use less dressing while enjoying its taste.

Eat fruit for dessert. Fresh fruits (and vegetables) are low in sodium and high in potassium. According to the Institute of Medicine, potassium may help blunt the negative effects of sodium.

Ask to have your food prepared without added salt. Request a seasoning shaker with your meal. If the restaurant does not have one, suggest it offer a seasoning blend such as Mrs. Dash; or bring your own.

Remember, you are not losing a saltshaker; you are gaining a passport. As you seek new ways to enhance the natural flavors of the foods you eat, you're embarking on a journey to discover a wide world of herbs, spices, and other healthy seasonings. Your passport will take you to unfamiliar corners of your local grocery store as you discover new foods. It will lead you to far-reaching lands as you track exotic aromas, subtle flavors, and wondrous cooking techniques. Relish your passport and use it to set your sails for new adventures.

D. M. Flynn writes from Brockport, New York. He served for more than 20 years as a liturgist, church musician, and music educator. Flynn also has a master's degree in voice and a degree in fitness and nutrition.

How to Salt to Taste (and Health)

1/4 TEASPOON SALT = 600 mg. sodium

1/2 TEASPOON SALT = 1,200 mg. sodium

3/4 TEASPOON SALT = 1,800 mg. sodium

1 TEASPOON SALT = 2,400 mg. sodium