Salt is an inorganic compound that is made up of 60% chloride and 40% sodium, which comes together to form those beautiful white crystals that you usually see in your salt shaker. It is commonly used as a preservative in food and to enhance flavour. Both chloride and sodium are important for our body to function normally. [1]

The focus of this article will be sodium. 

What is all the fuss about sodium and why do we need it?

Sodium is a mineral that is pivotal in maintaining regular muscle and nerve function, and also helps keep our body fluids in a normal balance. Without sodium, we would not be able to even move our muscles and our heart would not be able to pump blood throughout the body. [2,7]

Now coming back to our original question. How much salt is too much?

WHO has advised adults to consume not more than 1 teaspoon of salt per day, which is around 5 grams of salt or 2000 mg of sodium. According to the Recommended Nutrient Intakes for Malaysia 2017, Malaysian adults only require 1500mg of sodium each day. The WHO recommendation was based on evidence that states that consuming less than 2g of sodium a day would reduce blood pressure and thus also reducing the risk of cardiovascular diseases, stroke and heart attacks in adults. [4,9]

It is important to note that these recommendations also apply to healthy individuals. Studies have shown that excessive consumption of sodium (>5 grams per day) increased blood pressure, and has been linked to hypertension and many cardiovascular complications. Another study showed that a small reduction in salt intake for four or more weeks caused a significant fall in blood pressure for both healthy individuals and people with hypertension irrespective of age and gender.

Coming back to the Malaysian context, 1 in 3 Malaysians are hypertensive and studies show that most of us consume more than 1 teaspoon of salt a day! A study conducted amongst staff members from the Ministry of Health, Malaysia found that the average consumption of salt was 7.15 grams a day whereas it was even higher among young adults in Malaysian universities whereby they consumed an alarming 10.8 grams of salt per day!  Hence, even if you’re currently healthy with normal blood pressure, you ought to pay attention to your salt intake! [5,6]

Hidden Salts

Now let’s say that you cook most of your meals at home and you do not consume more than 1 teaspoon of salt from all the meals that you’ve prepared, you are still not out of the woods yet.

There is still a big food group that is the processed foods which we have to be weary about. The most effective method to reduce salt intake is to reduce the consumption of processed food.  A whooping 71% percent of our salt intake comes from processed food and food purchased outside while only 6% of our daily salt intake comes from the salt we add to cooking, with a further 5% from salt added after the food is served. [3]

What are the types of food that are packed with salt?

Processed food groups such as gravy and sauce contain the highest amount of salt that is 3.97g/100g followed closely by canned soup (2.95g/100g). Other types of high salt containing foods are processed meat, savoury snacks, instant noodles, salted biscuits and preserved food such as pickles, anchovies and dried prawns. [3]

Tips to reduce salt intake [3,6,9]

With all of that in mind, what can you actually do to lower your salt intake?

1. Use spices and fresh herbs to enhance the flavour of your food to replace salt.
2. Try to limit the usage of soy sauce, ketchup and gravies in your cooking.
3. Read and compare food labels to find foods with lower sodium content. Do note that there are other names for salt on  food labels such as sodium chloride, sodium nitrate, monosodium glutamate (MSG), sodium benzoate, baking soda, disodium phosphate, sodium propionate and others.
4. Bring home cooked meals to work (you would have more control over your salt intake).
5. Increase your intake of fruits and vegetables as snacks instead of processed food.

Do athletes need more salt? [10, 11, 12]

Do athletes or people who work out regularly actually need to take extra salt in their diet?

The answer is no, not necessarily.

On average, we consume sufficient sodium in our diet. However, it also depends on the individual. Individuals who have a high sweat rate (sweat a lot) and have a high sweat sodium concentration (sweat that contains a lot of salt) may be required to modify their refuelling strategies by consuming drinks that contain electrolytes and water at regular intervals.  

Will using other types of salt make a difference? [8]

I can imagine that some of you have already been thinking about this.

Using Himalayan salt is healthier, right?

Well, the answer is no, not exactly. There are many different types of salt in the market other than the conventional table salt such as Kosher salt, sea salt, Himalayan pink salt, Hawaiian salt, bamboo salt and others. All of these actually contain similar amounts of sodium, so it does not make much difference to your total sodium intake.

What about the minerals in these “healthier” salts? Well, to put things into perspective, you are only using a pinch in your cooking. Salt is not where you’re going to get most of your minerals from.

It is important that you stay in control and be mindful of your daily salt intake. At Nutrition Track, our advice is that it is ok to add salt to your food, but just don’t go overboard. It can make a huge difference that your future self will thank you for!  

Written by Nathaniel Keshan Rajah ~ an avid runner with a passion for nutrition and chronic disease management, student dietitan at IMU and intern at Nutrition Track

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Is milk bad? Do I need to consume milk?

Let’s find out!

Nutritional value

• Minerals: Calcium, magnesium, phosphorus, potassium, zinc
• Protein
• Vitamins: A, D, B2, B12

Milk from animal (such as cow’s milk) is a great source of high quality protein with all the essential amino acids (like leucine, which is involved in muscle synthesis). Milk proteins such as whey and casein (commonly found in protein powders) are ideal for active individuals when it comes to muscle growth and recovery.

Milk is also rich in calcium. Calcium is needed for the maintenance and development of bones and teeth. It is also involved in muscle and heart contractions as well as blood clotting. Low intakes of calcium have been associated with low bone mineral density, which can lead to osteoporosis and an increase risk of fractures.

As we age, we naturally lose bone mass. The best way to protect ourselves against this is to achieve peak bone mass, which can be done between 19 – 30 years old. A combination of weight bearing exercises and nutrition is needed. Calcium and vitamin D are key nutrients at this stage. As such, unnecessary restriction of calcium rich foods such as milk is concerning.

Common Milk Myths

Milk is fattening

First of all, no foods are inherently fattening. Overconsumption of ANY food can lead to weight gain.

With regards to dairy, research actually suggests that consumption can help with body weight and composition [1]. This is probably due to the proteins found in dairy, and its ability to regulate food intake and appetite.

If you’re concerned about the calories, opt for low-fat or fat free options.

Milk causes acne

Science does not support the link between the consumption of milk and acne. In fact, the general consensus is that acne is not caused or influenced by diet (at least not as much as we think). Genetics, hormones and the environment seem to play a bigger role.

If you have skin related issues or acne, see a doctor before cutting out foods unnecessarily.

Milk is acidic and therefore, bad for health!

Milk is slightly acidic in nature, BUT it does not increase the acidity of the body! Milk or any other food DO NOT influence body pH levels. If they had the ability to do so, you’d be dead.

Your body has tight regulatory systems in place to keep the body’s pH between 7.35 – 7.45.

Milk causes inflammation

The only time milk can cause inflammation is when it is related to an allergy reaction.

In this case, you should NOT be consuming milk.

Calcium tablets are enough

Calcium is not the only nutrient that milk is rich in (refer above). Plus, the other nutrients in milk such as magnesium and vitamin D, helps the body to absorb the calcium and takes it to where it needs to go – the bones!

Calcium tablets are NOT enough to replace milk! You would need to consider the other nutrients.

What if i am lactose intolerant?

Individuals with lactose intolerance lack the enzyme lactase that is needed to breakdown the sugar in milk (lactose). As such, they can suffer from tummy issues such as excess gas, diarrhoea, bloating etc due to the malabsorption of lactose.

If you get stomach issues after drinking cow’s milk, here’s what you can do:

• Try lactose-free milk. If you do not have symptoms, then you are indeed lactose intolerant. Lactose-free milk would be a good option for you.
• Alternatively, you can opt for alternative milks (soy/oat/rice/almond etc) that are fortified with calcium (at least 100mg per 100ml).

Even if you are lactose intolerant, you are likely to be able to tolerate up to 2 cups per day. I’d recommend consuming at separate meal times, about 50-100ml per sitting.

How much should I be drinking?

According to the guidelines [2], most individuals require about 2.5 – 3 servings of dairy.

250ml of milk = 1 serve

The no. of servings of dairy can be achieved via a combination of dairy foods (cheese, yoghurt etc) and not just milk.

Random milk and calcium facts [3]

• Calcium absorption is highest during infancy and puberty
• Oxalates, phytates and fibre can decrease calcium absorption
• Lactose improves absorption of calcium

The bottom line

At the end of the day, whether or not you should drink milk is completely your choice. If you have no issues with it, there is no reason to restrict as you might be missing out on key nutrients.

If you have any doubts or questions, do seek professional advice from a dietitian.

Hope this was helpful! Have an awesome day!

The post MILK – To Drink Or Not To Drink? appeared first on Nutrition Track.

Food claims and food labels are useful as they provide information to help us make informed choices.

However, one of the issues with this is that people tend to think that they can eat more of a product that is perceived as “healthier”. For example, one may opt for organic chips thinking that it is healthier and therefore they can eat more of it.

At the end of the day, FOCUS on what the food actually is.

To illustrate this, look at the 2 foods below. The banana is natural and the cookie is made with natural ingredients. However, one is a fruit and one is a cookie. If we are talking about health, which will you choose?

Disclaimer: I’m not saying that cookies are bad or that they are not good for you. ALL foods can be part of a healthy diet. But I hope you get the point!

In short, whichever product or food you choose to eat, consuming it in MODERATION still applies!

Therefore, regardless of the claim, you should not over consume any food.

I hope this was helpful! Let me know if you have any questions!

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Trail mix is a mixture of nuts and dried fruit commonly eaten when you’re out on the “trails” – hiking, camping, walking, running etc. It is meant to be dry, portable, easy to consume and packed full of energy-dense ingredients to keep you going!

What goes into a trail mix?

There are no set rules, proportions or combinations of each ingredient. Nutritonal value really depends on what’s in it! So, if you are buying store bought trail mix, CHECK the ingredients list and nutrition information.

When and how much to eat?

Trail mix was created for a purpose – to provide energy for intense activity. These days, trail mix is often consumed as a snack at work or at home. This can lead to mindless munching – weight gain alert!

Ideally, trail mix should be consumed when engaging in high physical activity. If you want to consume them as a snack, limit to only a handful (about 30g) a day or if you are active, two handfuls.

Quick tip: Pre-portion them into ziplock bags. That way, you only stick to that amount!

How to eat them?

Trail mix is often consumed as it is. However, you can sprinkle them on top of your yoghurt or smoothie bowl.

Trail Mix Combo Ideas – Mix and Match

The best way to really know what goes into your trail mix and to ensure that each ingredient is of the highest quality is to MAKE YOUR OWN AT HOME!

Here are the essentials:

1. Nuts – Nuts are packed with healthy fats, antioxidants, protein, fibre, vitamins and minerals. You can try buying raw nuts and dry roasting them at home! If you’re buying store bought versions, make sure that they are not coated in hydrogenated oils, sugar or excess salt.

Lower calorie options: Almonds, Cashews, Pistachios

Higher calorie options: Macadamia nuts, Brazil nuts, Pine nuts, Walnuts, Pecans

2. Seeds – Seeds also pack a nutritional punch! Sunflower seeds, for example, are rich in zinc, iron, calcium, B vitamins, fibre, copper, potassium, phosphorus and manganese. It is also a great alternative if you have a nut allergy! Go for unprocessed seeds.

3. Dried Fruit – Dried fruit can contain a high amount of natural sugars. Be mindful of how much you are adding. In the right amounts, they are a good source of antioxidants, vitamins, minerals, fibre and of course, energy to fuel your activities! Again, opt for those that have no added sugars or you can simply dehydrate fruit in the oven!

4. Yummy Treats – What’s a trail mix without a sweet surprise?! Treats can always be enjoyed in moderation! Again, just be mindful of how much you’re adding! I like dark chocolate chunks, chocolate coated coffee beans and peanut butter chips!

5. Seasonings, Herbs and Spices – Adding some flavour will give your trail mix that extra kick! Sea salt, cinnamon, cayenne pepper, cardamom, paprika, curry powder etc are good options.

Again, the great thing about trail mix is that there are NO RULES! Below are a few of my favourite combos. Feel free to go crazy with the ingredients! Enjoy!

Coffee Kick – Chocolate coated coffee beans, pecans, almonds, chocolate chips, chia seeds

Chunky Monkey – Dehydrated banana chips, almonds, walnuts, dark chocolate chunks, peanut butter chips, sea salt

Tropical Dream – Coconut flakes, pumpkin seeds, almonds, macadamia, dried pineapple, sunflower seeds

Chocolate Bomb – Dark chocolate chunks, chocolate chips, cashews, almonds, cacao nibs, goji berries, chocolate coated peanuts, sea salt

The Staple – Almonds, walnuts, cranberries, mini pretzels, dark chocolate chunks, sea salt

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