Question

Chapter 9 Water and Electrolytes 1. (3) Most of us do not meet our Adequate Intake (Al) levels for potassium (4.7 gms for adults) and we exceed them for sodium (1.5 gms for adults). The Dietary Guidelines recommend not exceeding 2.3 gms (2300 mgs) of sodium. • What foods should people limit to keep sodium intake under the Al for sodium? (Remember most of the sodium in the American diet does not come from the salt shaker.) List a variety of foods with serving sizes that would help people meet the 4.7 gm Al for potassium. o Provide a variety of foods with serving sizes that would get close to the Al of 4.7 gms or 4700 mgs., i.e, it is unrealistic to meet potassium needs by eating 6 bananas a day...refer to your text, p. 366, and link to this very comprehensive list of potassium levels in foods e.

Answer 1

No doubt, minerals are imporatant for our body. Different minerals are useful in different functions of our body.

But, taking too much of these nutrients and minerals can cause toxicity, which can lead to negative effect on the body.

Usually, our body requires small amount of sodium to perform following functions of the body-

1. Conduct nerve impulse
2. contraction and relaxation of the muscles
3. Maintain proper balance of water and minerals in the body.

We need 500mg of sodium for these vital function of our body. These values depends upon the different age group of the individual.

• For childrens of age 1-13 years adequate intake is 1000mg
• For age group 14-50 years adequate intake is 1500mg
• For age group 50-70 years adequate intake is 1300mg
• For age group of more than 71 years 1200mg is adequate intake.

Food containing increased amount of sodium are-

1. Table salt- contains highest amount of sodium
2. Canned foods like canned beans, canned anchovies and canned vegetables
3. Sauces like soy sauce and barbecue sauce
4. Packaged and frozen shrimp
5. Ham
6. Boxed potatoe dishes and savory snacks
7. Processed cheese
8. Pickles
9. Hotdogs,bratwurst, sandwiches and pizzas.
10. Canned meats, polutry and seafood.

An increase in sodium intake can cause increase blood pressure, heart disease and stroke.

Food containing potassium

1 medium sweet potato ----> 692mg of potassium.

1 medium banana contains 420mg of potassium.

1 cup beet green contains 1300mg of potassium.

1 cup white bean has 1200mg of potassium. .

1 cup swiss chard contains 2000mg of potassium.

1 cup almond contains 1000mg of potassium.

1 cup youghart contains 580mg of potassium.

1 cup of cooked spinach contains 800mg potassium.

In order to meet 4700mg of potassium a day take--- 1 cup youghart in breakfast, 1 cup of swiss chard in lunch which can be replaced by 1 cup of beet green or white bean, 1 medium sweet potato in evening snacks and 1/2 cup of cooked spinach in dinner.