Food and Nutrition

Salt

Salt is a mineral which is also known by its chemical name sodium chloride. It’s the sodium part of salt that is linked with the health problems associated with a high salt intake. Salt is used in foods and drink in many ways, including enhancing food flavours and as a preservative e.g. in meats or frankfurters.      

Most people in the UK are eating too much salt in their diets, for example the average adult eats around 9g per day which is one third higher than the recommended maximum intake of 6g (about a teaspoonful) per day.        

Salt is an essential part of our diet, necessary for controlling fluid balance, nerves and muscles. However many of us eat far more than our bodies need. The major concern with high intakes of salt is the link to an increased risk of high blood pressure, or hypertension. Having high blood pressure puts you at greater risk of developing heart disease or having a stroke.    

• People with high blood pressure often don’t have any symptoms and so do not know there may be a problem, unless they have a blood pressure check with their doctor. Around one third of adults in the UK have high blood pressure and it can develop at any age.  Generally blood pressure increases with age – by the age of 64–75, two thirds of adults will have high blood pressure. 

    Cutting back on salt intake may help:    

• Lower blood pressure, whether or not your blood pressure is high to start with
• Reduce your risk of developing heart disease and stroke, whatever your age
• You to be aware of a wider range of flavours in food, as your taste buds adjust to having less salt

Scientific research has shown that eating plenty of fruit and vegetables and low–fat dairy products, together with a low salt intake, can help to keep blood pressure at healthy levels. Keeping your weight at a healthy level and not consuming too much alcohol are important too. For more information on raised blood pressure see the Blood Pressure Association Website www.bpassoc.org.uk

Where do we find salt in the diet?

When thinking of salt intake most people think of the white stuff in the salt cellar, but in fact three quarters of the salt we eat comes from ready prepared foods, such as ready meals, sauces, soups and baked beans. Almost everyone buys at least some of these foods, and even people who cook most of their meals from scratch at home will buy bread, cheese and meats such as ham, which all contain salt. So we all need to take note of how much salt we are having, and being aware of ways to cut back on this can help.   

Guideline Daily Amounts

Guideline Daily Amounts (GDAs) have been developed for salt to help you understand what’s inside the foods you choose, and to help you keep an eye on the amount of salt that you are eating and drinking. In the case of salt it’s wise to keep your daily intake below this level if you can.    

For more information on Guideline Daily Amounts see www.whatsinsideguide.com    

Children have lower salt requirements than adults. It is important to remember that salt should not be added to foods for infants and young children as their bodies are not as well equipped at regulating salt levels as older children and adults. Giving salt to children can also mean they acquire the taste for salty foods when young, which means they are more likely to continue to eat too much salt as they grow older.      

For more information on salt and health visit www.salt.gov.uk

Nestlé and Salt

Around three quarters of the salt we eat comes from prepared foods, such as ready meals, prepared soups, salty snacks, cured meats and bread. Over recent years many food companies have reduced the salt levels in foods to help you keep your salt intake below 6g per day.      

Nestlé have been reducing salt levels in breakfast cereals, frankfurters, soups, sauces and many other foods. Salt levels are continually being reviewed and reduced where ever possible. We are making the changes gradually so you won’t notice any change in the taste of your favourite foods.      

The amount of salt in a serving of our foods and beverages can be found on front of all Nestlé packs or on the website where we don’t always have space on our smaller packs. In addition, salt levels are expressed as a proportion of your GDA for a serving so you can see how a product fits in your overall diet.

(link to GDA’s in understanding food labelling section).      

• We’ve reduced salt by 30% across our cereal range since 1998
• We’ve reduced the salt content of Herta Pork Frankfurters by 10%
• Over all we’ve reduced our use of salt by almost 14% between 2005 and 2007
  

Simple tips to keep your salt intake down

• Compare the labels on ready meals, sauces, burgers, sausages etc. and choose the options that have the lowest salt levels
• Choose lower salt bacon
• Choose reduced salt baked beans and canned vegetables with no added salt
• Have smoked meats and fish such as hams and salmon as occasional treats
• Go easy with ketchup, sauces and mayonnaise and choose low salt types where you can
• Use less cheese – often a small amount of strongly flavoured cheese goes a long way
• Keep the salt cellar off the table – use fresh black pepper instead
• Taste your food first before reaching for the salt cellar
• Don’t automatically add salt to cooking – experiment with fresh herbs instead
• Look out for lower salt stock cubes or salt free ready–made stocks
• At the sandwich bar go for chicken or salmon instead of ham and/cheese