The Australian National Health and Medical Research Council has set a stringent recommended intake of 460-920mg of sodium per day. This corresponds to 1.15-2.3g of salt.
For easier mental calculation,
- 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
Based on the recommendation, we should not take more than 1/2 teaspoon of salt daily.
If I only eat 3 meals per day, each meal should not be more than a pinch of salt!
However, I may not touched the salt shaker, but in my cooking, I am using a lot of soy sauce!
Altogether I have 6 bottles of soy sauce for different purposes. Light soy sauce for marinating meat, a few shake of thick soy sauce to add nice brown colour to the dishes before serving, maggi soy sauce for soft boiled eggs, light and thick soy sauce for fried noodles, first draw soy sauce for stewing chicken, and in fact, every stewed meat calls for soy sauce.
What are the main ingredients of soy sauce? soy bean, salt, sugar, wheat flour and flavor enhancer and preservatives!
A sodium check on 5g (1 teaspoon) soy sauce
Camel brand-thick soy sauce-187mg
Camel brand-light soy sauce-264 mg
Lee Kum Kee-first draw soy sauce-not available in nutrition fact
汾阳桥-Superior Light soy sauce-393mg
Maggi-Seasoning-Don't even have a label for nutrition fact!
Lea & Perrins-Worcestershire-No nutrition fact label!
No doubt I consume more sodium than I should everyday. How to reduce? This is difficult!
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