How fast will you get 6 grams of salt in your diet?
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Good question! In this section, HealthNet will look for the answers to gnawing questions. This time: how quickly do you consume 6 grams of salt in a day?
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Eating too much salt is not healthy. The mineral sodium it contains causes high blood pressure and a greater risk of cardiovascular disease. The Nutrition Center therefore advises adults to eat a maximum of 6 grams of salt per day (and preferably even less). That equates to 2.4 grams of sodium. But how quickly do you get to that maximum 6 grams of salt or 2.4 grams of sodium?
Not even from the salt shaker
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It's not that you're in the right place if you weigh exactly 6 grams of salt and add that amount to your food at most. Of the salt you consume in a day, on average only 20 percent comes from the salt shaker. This is the salt with which you can season your dishes during cooking or at the table. The other 80 percent - the vast majority - you do not add yourself, but is already in the products you buy. For example, there is a lot of salt in ready-made products such as pizzas, packages and bags, soups and sauces. Bread also contains quite a bit of salt. These are the foods that you should especially keep an eye on if you want to watch your salt intake.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
View the label
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The exact amount of salt in food varies a lot per product. For example, one type of bread is much saltier than the other. If you want to know exactly how much salt you consume, check the label. It states how many (milli) grams of salt the product contains per 100 grams. Sometimes you also see the percentage of the reference intake, for example '20 percent salt '. That means that if you eat a portion of this product, you already consume 20 percent of the maximum 6 grams per day. It does not mean that you have to eat more salt that day. You certainly do not have to reach 100 percent with salt, eating less salt is actually healthier.
A few examples
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Because the salt content differs so much by brand and type, you should actually calculate how much salt you eat based on the labels of the specific products you consume. But to give you an idea of how quickly you are on 6 grams of salt, a few calculation examples. So you can see that you don't even have to do such crazy things to get too much salt. These numbers are based on the nutritional values that can be found in the calorie checker of the Netherlands Nutrition Center. 2 wholemeal sandwiches with mature cheese (1.15 grams) + cup of instant soup (1.53 grams) + hamburger bun (2.82 grams) + small bowl of chips (0.5 grams) = 6 grams of salt ready-to-eat rice meal with chicken curry (4.03 grams) + bowl of vegetable soup made from a package (1.97 grams) = 6 grams of salt sandwich with ham and cheese with a tablespoon of ketchup (1.73 grams) + pizza salami (4.28 grams) = 6.01 grams of salt ready-to-eat rice meal with chicken curry (4.03 grams) + 3 skewers of pork satay with sauce (2.52 grams) = 6.55 grams of salt cup of broth (1.9 grams) + 2 white sandwiches with sandwich spread (1.19 grams) + plate of lasagna with meat and sauce (3.1 grams) = 6.19 grams of salt cheese roll (2.1 grams) + glass of tomato vegetable juice (2.28 grams) + 4 oliebollen with raisins (2.07) = 6.45 grams of salt half smoked sausage (2.87 grams) + stew raw endive prepared with salt (3.97) = 6.84 grams of salt Chinese spring roll (2.16 grams) + 2 kaiser buns with hummus (1.62 grams) + vegetarian vegetable slice (1.2 grams) + 2 serving spoons of vegetables with white sauce with salt (1.29) = 6.27 grams of salt portion of baguette with herb butter (0.12) + plate of stew prepared with salt (4.03 grams) + slave finch (1.52 grams) + slice of apple pie (0.33 grams) = 6 grams of salt 2 ciabatta buns smoked beef (2.79 grams) + 2 serving spoons of spinach a la crème (1 gram) + 1 smoked mackerel (2.7 grams) = 6.49 grams of salt hamburger bun (2.82 grams) + hearty pie with puff pastry (2,33) + 4 bitterballen (0.88 grams) = 6.03 grams
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Because the salt content differs so much by brand and type, you should actually calculate how much salt you eat based on the labels of the specific products you consume. But to give you an idea of how quickly you are on 6 grams of salt, a few calculation examples. So you can see that you don't even have to do such crazy things to get too much salt. These numbers are based on the nutritional values that can be found in the calorie checker of the Netherlands Nutrition Center. 2 whole wheat sandwiches with old cheese (1.15 grams) + cup of instant soup (1.53 grams) + hamburger bun (2.82 grams) + small bowl of chips (0.5 grams) = 6 grams of salt ready-to-eat rice meal with chicken curry (4.03 grams) + bowl of vegetable soup made from a package (1.97 grams) = 6 grams of salt sandwich with ham and cheese with a tablespoon of ketchup (1.73 grams) + pizza salami (4.28 grams)