How much salt can a pregnant woman consume during pregnancy?

Pregnant women have a salty appetite that seems to be a topic in a woman's diet during pregnancy. But the truth is, without salt, our bodies won't be able to function properly, especially during pregnancy. However, problems can arise when consuming too much… But by paying attention to what you eat, you can keep your sodium consumption at a safe level.

Why does our body need salt?

Sodium is a chemical ingredient that regulates the body's fluid levels, temperature and pH. We add sodium to many foods and one of the two elements (the other being chlorine) combines together to form table salt. Without enough sodium, muscles, nerves and organs will not work as they should.

During pregnancy, the body can build up blood and other fluids - and sodium helps keep everything in balance. On top of that, iodine, added to some table salt, is important for the development of the baby's brain and nervous system. Although iodine deficiency is indeed rare, supplementing with this important non-mineral during pregnancy can cause stillbirth , miscarriage or abnormal brain development leading to intellectual disability in the baby.

Pregnant women crave salty food, how much salt is appropriate for the day?

According to recommendations, pregnant women with salty appetite can consume about a teaspoon of salt per day, equivalent to 6 grams of salt, or less than 2,300 milligrams (mg) of sodium. It is true that with so many processed foods today we often consume more than the recommended amount. Therefore, pregnant women who crave salty food need to be extremely careful in reading the label of nutritional ingredients in food.

Why when pregnant women have a craving for salty food and salt consumption can be harmful?

Swelling of the face, arms, legs, ankles, and feet - known as edema - is one of the most common symptoms of pregnancy. And overuse of salt in the pregnant woman's diet will make edema worse.

In addition to bloating and irritability, too much salt can cause serious health problems. They will cause your body to hold too much water, thereby increasing the pressure to pump blood through the veins and arteries. This forces the body to work harder than usual, leading to high blood pressure - which can lead to stroke , heart failure, kidney failure, stomach cancer, osteoporosis and more.

Foods that pregnant women crave salty foods should be avoided

Bread

One slice of white bread has almost 150 mg of sodium. It may not sound like much, but usually we don't just eat a slice, it's quite a lot. So watch out next time you eat bread.

Spice

What you taste in food has a huge effect on the amount of sodium you taste. The amount of sodium in one tablespoon of spices is as follows:

Tomato Sauce: 154 mg

Barbecue sauce: 175 mg

Spices: 164 mg

Soy sauce: 1,005 mg

Cereals

A cup full of morning cereal may taste sweeter than salty, but some grains contain quite a bit of salt. Corn flakes, for example, are known to be healthier than most. But did you know there is 204 mg of sodium in one serving of this type of sleeper? Many grains are sweet, but contain a large amount of sodium in them.

Sweet drinks

Wouldn't you expect salt to be on the ingredients list of sugary drinks? 450 grams of hot cocoa mixture is mixed with water with 408 mg of sodium. And you've heard about electrolytes, haven't you? Can they help out when you're dehydrated? And sodium is an electrolyte - so some canned drinks have up to 180 mg of sodium. And a bottle of a sports performance drink can have almost 240 mg of sodium.

Likewise, sherbet is a frozen dessert of a mixture of regular ice cream and sobert. Sherbets are sweetened with natural sugar, high-fructose corn syrup or artificial sweeteners. They may also contain natural fruit or artificial fruit flavors. Pregnant women do not usually need to remove sherbet from their diet. But consume only sparingly and in moderation because they are low in fat but high in sugar and salt content. One serving contains about 88mg of salt.

Tips to cut salt for pregnant women with salty appetite

Cook at home to control the amount of salt added to foods than eating out or processed foods.

Sources of sodium are good for pregnant women with salty cravings: vegetables, milk, eggs, yogurt, poultry, fish, fruit, unsalted grains and nuts.

Using salt with "iodine" (not sea salt), can help you meet your iodine requirement.

Choose low-fat fruits, vegetables or yogurts for snacks instead of high-sodium snacks like chips, cookies, and cakes.

Carefully read the nutritional ingredients on the label. Remember, even foods that do not taste salty can contain a lot of sodium.

Balanced nutrition is a key to a healthy pregnancy and good long-term health for mother and baby. Therefore, moms should practice the habit of paying attention to the nutritional content you eat.

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