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Samantha Wardell

Biology
7/13/14
Sodium Paper
Sodium Intake
I usually try to keep track of my micros each day and track the fat, carbohydrates, and
protein I consume. For the last 4 days I have also been tracking my sodium intake and along with
my micros. I know I should still be eating a lot better than I do, but I did stay under my
recommended sodium goal of 2300mg/day for myself according to MyFitnessPal, which I use to
track my macros.
Day 1:
Breakfast- Kale, Banana, Yogurt, Carrot Smoothie. (Sodium= N/A)
Lunch- Chicken & Brown Rice (Sodium= 1002.0 mg)
Dinner- Turkey Tom from Jimmy Johns (Sodium=1160.0 mg)
Snacks- Fresh Pineapple (Sodium=2 mg)
Total Sodium= 2164/2300

Day 2:
Breakfast- Frosted Mini Wheats (Sodium=N/A)
Lunch- Cesar Salad (Sodium=788.8mg)
Dinner- Beef and Bean Burrito (Sodium=680.0 mg)
Snacks- Fresh Pineapple (Sodium=2 mg)
Snacks- Kale, Banana, Yogurt, Carrot Smoothie. (Sodium= N/A)
Total Sodium=1471/2300

Day 3:
Breakfast- Frosted Mini Wheats (Sodium=N/A)
Lunch- Tuna Fish Sandwich on Whole Wheat Bread (Sodium=395 mg)
Dinner- Grilled Cheese on Whole Wheat Toast (Sodium=875 mg)
Snacks- Sugar Snap Peas (Sodium=45 mg)
Snacks- Kale, Banana, Yogurt, Carrot Smoothie. (Sodium= N/A)
Total Sodium=1315/2300

Day 4:
Breakfast- Frosted Mini Wheats (Sodium=N/A)
Lunch- Chicken & Brown Rice (Sodium= 1002.0 mg)
Dinner- (Sodium=580 mg)
Snacks- Kale, Banana, Yogurt, Carrot Smoothie. (Sodium= N/A)
Total Sodium=1582/2300

Sum of the 4 Days: 6532 mg

According to Centers of Disease Control and Prevention, the recommended sodium
intake for people who are 51+ years old, African American, have Diabetes, high blood pressure,
or chronic kidney disease is 1500 mg and if you dont fall under one of those categories then you
should not exceed 2300 mg. I went over the 1500 mg limit on 2/4 of my days that I tracked my
sodium intake, but I should be able to consume 2300 mg/day since I do not fall under any of
those categories and I stayed well below 2300 mg. I do see the risks of consuming too much salt
though and I will aim to stay below that 1500 mg just to be safe.
Americans eat too much sodium, commonly consumed as salt. High sodium
consumption raises blood pressure. High blood pressure is a major risk factor for heart disease
and stroke, the nation's first and third leading causes of death, respectively. Centers of Disease
Control and Prevention.
I try to eat the best I can, though it is hard because I am a picky eater and getting enough
protein and other essential nutrients is hard for me. Carbs on the other hand are pretty much my
favorite foods. Pasta, sandwiches, hashbrowns, etc. I need to cut some of these foods out of my
diet along with the sodium associated with these foods and find more sources of protein that I
like.


Source: http://www.cdc.gov/features/dssodium/

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