Cutting down on salt

Sodium is an essential mineral of life. Found in the blood and in the fluid that surrounds the cells, it maintains cellular environment and prevents cells from swelling or dehydrating. Sodium is also important for maintaining proper nerve and muscle cell function.

An overly high intake of sodium, which is a component of salt, has been linked to high blood pressure particularly in susceptible individuals.

Did you know that Filipinos eat more salt than required? It is estimated that the typical Filipino diet contains about 2,800 to 6,000 milligrams of sodium.  Selecting brands of foods with lower sodium content and eating fruits and vegetables without adding salt, can lower the sodium in your diet considerably. The use of herbs, spices and salt-free seasoning blends can add flavor without exceeding your ideal sodium intake. 

Daily nutritional guide for Filipino children:

fats and oils: 6-8 tsps.

Sugar and sweets: 5-6 tsps.

fish shellfish, meat, poultry, dried beans and nuts: 2 1/3 to 2 servings

egg: 1/2 piece

milk and milk products: 1 glass

vegetables:  3/4 to 1 cup serving

fruits:  2 medium servings

rice, rice products, corn, root crops, bread, noodles:  4-6 servings

water and beverages: 6-8 glasses