Table salt is known to be the most commonly used condiment in home cooking and a necessity that cannot be left without. Excessive salt intake is also a common topic, which can increase blood pressure and increase the risk of stomach problems, osteoporosis, obesity and other diseases.
Today let's explore a topic that is rarely discussed:
How much salt do you eat every day?
After intensive research, I can't wait to share with you a rough way to estimate your daily salt intake:
01Record the weight of salt and the time of consumption
When you buy a new bag of salt, first check the net content on the outer packaging, that is, the total weight of a bag of salt, and record it. Also record the date when the first time you started eating this bag of salt.
02Calculate the consumption time of a bag of salt
Based on the time when it was first started and the time it took to finish the sack of salt, calculate how many days a bag of salt was eaten.
03Record the amount of soy sauce consumed
Estimate the amount of soy sauce consumed from the time from the beginning of eating a bag of salt to the time after eating this bag of salt, and record it.
04 Rough estimate of total salt intake
Total salt intake ≈ weight of a bag of salt + salt content in soy sauce + salt content from other sources (such as the amount of salt in foods such as monosodium glutamate, chicken essence, yellow sauce, pickles, processed meat products, etc.).
Among them, the salt content in soy sauce is about 15%, and the volume of soy sauce multiplied by 15% is the amount of salt contained in it, such as about 1.5 grams of salt in 10 ml of soy sauce. In packaged foods, the nutrition facts table indicates the sodium content, and 1 gram of sodium is equivalent to 2.54 grams of salt. A small piece of curd (about 10 grams) contains about 1 gram of salt, a 100 gram of ham sausage contains about 2.5 grams of salt, a spoonful of bean paste (about 15 grams) contains about 2.2 grams of salt, and a spoonful of chicken essence (about 5 grams) contains about 2.5 grams of salt.
05Estimate salt intake per person per day
Salt intake per person per day≈ total salt intake ÷ number of household sizes ÷ number of days after eating 1 bag of salt.
The Dietary Guidelines for Chinese Residents (2022) recommends that healthy adults consume no more than 5g of salt per person per day.
Let's go and calculate how much salt you eat in a day!
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Source: Chengdu CDC