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  1 / 13 Consumption of salt in Singapore

  Singaporeans are big consumers of salt. Each person on average consumes 8.3g of salt daily, over 60 per cent above the recommended daily level of 5g or about a teaspoon.

  This statistic is from the Health Promotion Board’s (HPB) Salt Intake Study that was part of the National Nutrition Survey in 2010.

  Here is a guide to knowing your salt from sodium, and the amounts found in hawker food like Hokkien mee and curry, as shared by dietitians Daphne Loh from Gleneagles Hospital and Jaclyn Reutens from Aptima Nutrition & Sports Consultants.

  Photo: Takashi Honma / 123rf.com

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  2 / 13 The difference between salt and sodium

  Though salt and sodium are used interchangeably, they have distinct chemical and structural differences.

  Sodium is a mineral, whereas salt is a crystalline compound. About 40 per cent of salt is composed of sodium, with the remaining 60 per cent being chloride.

  Sodium occurs naturally in food and is also added during manufacturing. Salt is the main source of sodium in our diet.

  Photo: Jose Manuel Muoz Muoz / 123rf.com

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  3 / 13 Recommended daily intake of salt

  The recommended daily intake of salt is 5g, or one teaspoon. This is equivalent to no more than 2,000mg of sodium.

  (Also read: Sodium is Preventing You From Losing Weight)

  Photo: Georgii Dolgykh / 123rf.com

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  4 / 13 Why we need salt - but not too much

  Our body needs the right amount of salt to maintain the right volume of blood and tissue fluids circulating around the body. They help to control muscle contraction and nerve impulses.

  If we consume too little salt (which rarely happens), a condition called hyponatraemia may occur. In severe cases, a person may experience nausea, vomiting and dizziness and fall into a coma.

  If we take too much salt, the risk of high blood pressure (hypertension) increases. Hypertension is a silent killer because it is linked to cardiovascular and kidney disease.

  Photo: warrengoldswain / 123rf.com

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  5 / 13 Common ingredients with sodium

  Besides salt, food additives such as monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium nitrite and sodium benzoate contribute to the total amount of sodium listed on the label.

  Sauces such as tomato ketchup, chilli sauce and belachan can contain high amounts of salt even though they taste sweet or spicy.

  Foods that have been pickled may taste more sour than salty, but they actually have a high salt content.

  Photo: Andrey Starostin / 123rf.com

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  6 / 13 Some foods do not taste salty but have a high sodium content

  Taste alone is not an accurate way to judge the sodium content of a dish.

  While some foods that are high in sodium (like pickles and soya sauce) taste salty, there are others (like cereals and pastries) that contain sodium but do not taste salty.

  Some foods that you may eat several times a day, such as bread and noodles, can add up to a lot of sodium, even though an individual serving may not be high in sodium.

  Photo: Robyn Mackenzie / 123rf.com

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  7 / 13 Saltiest hawker dish in Singapore: Laksa

  Many hawker dishes are loaded with sodium. Laksa, for example, contains 7,904mg of sodium in one portion. Subtract the gravy and the sodium level dips to 1,592mg.

  (Also read: Roasted Chicken Rice VS Roasted Duck Rice – Which is Unhealthier?)

  Photo: heinteh / 123rf.com

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  8 / 13 Saltiest hawker food in Singapore: Mee goreng

  Mee goreng is next on the list, containing 2,607mg of sodium in one serving.

  Photo: cokemomo / 123rf.com

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  9 / 13 Saltiest hawker food in Singapore: Chicken curry noodles

  Chicken curry noodles are close behind, with 2,581mg sodium per serving.

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  10 / 13 Saltiest hawker food in Singapore: Seafood ee mian

  Seafood ee mian (crispy noodles) have 2,227mg sodium per dish. Bet you didn’t think it was THIS salty.

  (Also read: Hawker Foods That Are Good For You)

  Photo: Nattawut Thammasak / 123rf.com

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  11 / 13 Saltiest hawker food in Singapore: Char kway teow

  Char kway teow ranks fifth, with 1,459mg sodium per serving.

  Photo: Jit Pin Lim / 123rf.com

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  12 / 13 Saltiest hawker food in Singapore: Roast chicken rice

  Roast chicken rice has 1,264mg sodium per serving – comparable to one tablespoon of light soya sauce with 1,240mg.

  (Also read: 7 Foods That Are Surprisingly High in Sodium)

  Photo: heinteh / 123rf.com

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  13 / 13 Healthier alternatives to salt

  There aren’t healthier food substances that taste like salt per se, but there are other natural flavouring agents that can make food tasty. These contain sodium in small amounts, or glutamate, a natural flavour-enhancing compound.

  They include herbs and spices such as rosemary, turmeric and basil; vegetables such as celery, onion and carrot; and chicken, beef and pork bones.

  Grilling, braising, roasting, searing and sauteing food can help bring out the natural flavours and reduce the need to add salt.

  A version of this article appeared in the print edition of The Straits Times on July 11, 2017, with the headline ‘Take some foods with a pinch of salt’.

  Photo: dionisvera / 123rf.com

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Consumption of salt in Singapore Singaporeans are big consumers of salt. Each person on average consumes 8.3g of salt daily, over 60 per cent above the recommended daily level of 5g or about a teaspoon. This statistic is from the Health Promotion Board’s (HPB) Salt Intake Study that was part of the National Nutrition Survey in 2010. Here is a guide to knowing your salt from sodium, and the amounts found in hawker food like Hokkien mee and curry, as shared by dietitians Daphne Loh from Gleneagles Hospital and Jaclyn Reutens from Aptima Nutrition & Sports Consultants. Photo: Takashi Honma / 123rf.com The difference between salt and sodium Though salt and sodium are used interchangeably, they have distinct chemical and structural differences. Sodium is a mineral, whereas salt is a crystalline compound. About 40 per cent of salt is composed of sodium, with the remaining 60 per cent being chloride. Sodium occurs naturally in food and is also added during manufacturing. Salt is the main source of sodium in our diet. Photo: Jose Manuel Muoz Muoz / 123rf.com Recommended daily intake of salt The recommended daily intake of salt is 5g, or one teaspoon. This is equivalent to no more than 2,000mg of sodium. (Also read: Sodium is Preventing You From Losing Weight) Photo: Georgii Dolgykh / 123rf.com Why we need salt - but not too much Our body needs the right amount of salt to maintain the right volume of blood and tissue fluids circulating around the body. They help to control muscle contraction and nerve impulses. If we consume too little salt (which rarely happens), a condition called hyponatraemia may occur. In severe cases, a person may experience nausea, vomiting and dizziness and fall into a coma. If we take too much salt, the risk of high blood pressure (hypertension) increases. Hypertension is a silent killer because it is linked to cardiovascular and kidney disease. Photo: warrengoldswain / 123rf.com Common ingredients with sodium Besides salt, food additives such as monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium nitrite and sodium benzoate contribute to the total amount of sodium listed on the label. Sauces such as tomato ketchup, chilli sauce and belachan can contain high amounts of salt even though they taste sweet or spicy. Foods that have been pickled may taste more sour than salty, but they actually have a high salt content. Photo: Andrey Starostin / 123rf.com Some foods do not taste salty but have a high sodium content Taste alone is not an accurate way to judge the sodium content of a dish. While some foods that are high in sodium (like pickles and soya sauce) taste salty, there are others (like cereals and pastries) that contain sodium but do not taste salty. Some foods that you may eat several times a day, such as bread and noodles, can add up to a lot of sodium, even though an individual serving may not be high in sodium. Photo: Robyn Mackenzie / 123rf.com Saltiest hawker dish in Singapore: Laksa Many hawker dishes are loaded with sodium. Laksa, for example, contains 7,904mg of sodium in one portion. Subtract the gravy and the sodium level dips to 1,592mg. (Also read: Roasted Chicken Rice VS Roasted Duck Rice – Which is Unhealthier?) Photo: heinteh / 123rf.com Saltiest hawker food in Singapore: Mee goreng Mee goreng is next on the list, containing 2,607mg of sodium in one serving. Photo: cokemomo / 123rf.com Saltiest hawker food in Singapore: Chicken curry noodles Chicken curry noodles are close behind, with 2,581mg sodium per serving. Saltiest hawker food in Singapore: Seafood ee mian Seafood ee mian (crispy noodles) have 2,227mg sodium per dish. Bet you didn’t think it was THIS salty. (Also read: Hawker Foods That Are Good For You) Photo: Nattawut Thammasak / 123rf.com Saltiest hawker food in Singapore: Char kway teow Char kway teow ranks fifth, with 1,459mg sodium per serving. Photo: Jit Pin Lim / 123rf.com Saltiest hawker food in Singapore: Roast chicken rice Roast chicken rice has 1,264mg sodium per serving – comparable to one tablespoon of light soya sauce with 1,240mg. (Also read: 7 Foods That Are Surprisingly High in Sodium) Photo: heinteh / 123rf.com Healthier alternatives to salt There aren’t healthier food substances that taste like salt per se, but there are other natural flavouring agents that can make food tasty. These contain sodium in small amounts, or glutamate, a natural flavour-enhancing compound. They include herbs and spices such as rosemary, turmeric and basil; vegetables such as celery, onion and carrot; and chicken, beef and pork bones. Grilling, braising, roasting, searing and sauteing food can help bring out the natural flavours and reduce the need to add salt. A version of this article appeared in the print edition of The Straits Times on July 11, 2017, with the headline ‘Take some foods with a pinch of salt’. Photo: dionisvera / 123rf.com