Driver Recruiting
Menu: m

Reducing Your Salt Intake

By: Ann Marie Coppen

Anne Marie Coppen

PhD, FNP, Nurse Practitioner

For a personal response to your health question, Ask Ann Marie at askannmarie@lindora.com. Selected questions will be featured in future columns.

Related Articles


Having fun is important! Try new things, this can be activities or food. Never be afraid to try… who knows you might just like it. And your body will thank you in the end.

I love salt and usually add salt before I even taste anything.  But I am noticing my blood pressure is rising.  So I’m thinking I need to cut back.  How do I know how much to cut back?

Let’s talk salt (sodium)…it’s hiding everywhere!

Professional Truck Drivers are particularly at risk.  I’m proud of you for asking the question and your willingness to learn how to be proactive and take actions to cut back.  That’s the smartest and best thing you can do for your health.  Because of your limited choices of where to stop and eat, as well as, the foods offered, you need to educate yourself on how to read nutrition labels, reduce your sodium intake and slowly but surely your taste buds will actually change and your “bliss point” and cravings for salt will actually change.

“Bliss point” simply means the point at which you get the greatest pleasure from sugar, fat, or salt.  As you reduce your intake, your need will diminish and too much salt will actually become unpleasant and distasteful.  I know you might not be able to imagine it now, but it will.  I hear every day from drivers who are surprised as they begin to eat healthier; how old favorites are going away and replaced with new foods they are enjoying and never would have before.

The American Heart Association appealed for a reduction in daily salt intake for good reason.  There are many diseases that can stem from consuming too much salt.  These include:

  • High Blood Pressure
  • Kidney failure
  • Increased risk for Heart Attack
  • Increased risk for Stroke

Prior to 2005 the U.S. Dietary guidelines on salt for Americans was 2500 mg of salt per day.  The official recommendation now is less than 1500 mg per day.  Less is usually best!  If you are over the age of 50, African American, or if you have high blood pressure, chronic kidney disease or diabetes then YOU definitely should aim to consume no more than 1500 mg per day.  On average we as Americans consume 3400 mg of salt per day.

Where does all this salt come from?
  • Salt shaker (did you know that one teaspoon can hold 2,325 mg of salt (sodium)?
  • Processed and prepared foods (this is where the bulk of sodium is consumed in the typical American diet)
  • Natural Sources

Processed and Prepared foods include:

  • Bread (one typical 4 inch oat-bran bagel contains 532 mg of sodium)
  • Pizza
  • Cold cuts
  • Prepared dinners
  • Soups
  • Fast Foods

According to the Centers for Disease Control about 80% of the salt we consume is not poured from a salt shaker but is found in restaurant food and processed foods.

Natural Sources that contain salt include:

  • Milk (one cup of milk has 107 mg of sodium)
  • Shellfish
  • Dairy products
  • Vegetables

However!!! Please note that these natural sources are not as high in salt/sodium as processed and prepared foods.

What can you do??

It is important that you learn how to read a nutrition label. Here is a link to a video with information on reading nutrition labels presented at the Women-in-Trucking booth last summer at GATS.  http://www.youtube.com/watch?v=L5S-mNB2awA

Reading the nutrition label will indicate to you how much salt (written as sodium) there is per serving.

Here are a few ways you can reduce your salt intake:

  • Eat fresh foods (fruits, vegetables, fresh meat –in moderation).  Eat plain whole grain rice; make your own soups from scratch so you are in control of the sodium.
  • Choose foods labeled low sodium or no salt added
  • Use salt substitutes in moderation
  • Use spices, herbs and other flavorings to enhance taste
  • Cut back on restaurant and fast foods

Many foods identify the following:

  • Low sodium which means each serving contains 140 mg of sodium or less
  • Very low sodium which means each serving contains  35mg of sodium or less
  • Sodium or Salt free which means each serving contains less than 5 mg of sodium
  • Lite sodium which means the salt contained in the food is at least 50% less than regular
  • No salt added which means that there was no salt added as it was processed but it still may be high in sodium due to its ingredients

REMEMBER:  Your body needs some sodium to help maintain the right balance of fluids in your body; help with muscle contraction and nerve functions.  Just keep it in check.

As a driver, it’s especially important for you to be vigilant and accountable.  You want to keep that blood pressure under control.  Making some small changes will bring you powerful results.  We want you on the road healthy and happy and passing your D.O.T. exams with no worries.  Keep up the great job!

Leave a Reply

Your email address will not be published. Required fields are marked *

Terms, Conditions, HireRight/DAC and PSP Release

Terms and Conditions

In order to use this website to locate job opportunities, you have agreed your use is subject to the Terms and Conditions of this website.

Privacy Statement

This Policy informs you of the information practices for this website, including the type of personal information we collect, how the information is used and with whom the information is shared. This Policy applies only to the information collected on this website. If you are not comfortable with using this website in accordance with this Policy, please exit the site immediately.

This Policy and the Terms may change at any time. Your information on gathered by this site will be treated in accordance with the privacy policy in effect as of the date you provide information to us. If you do not agree with the privacy practices described in a policy, you should not provide us with information. Because your use of this site after changes have been posted indicates your agreement with these changes, we encourage you to regularly visit this Policy and the Terms. If you have questions about the privacy practices of this site, please contact administrator of this site.

This Policy is effective upon the launching of this site.

Application Submission

By submitting this application I certify that I personally completed this application and that all of the information is true and correct. I hereby request and authorize Carrier Companies and their agents or contractors that receive this application to cause to be conducted, at any time, an investigation of my background for employment purposes, which may include, but is not limited to, any information relating to my character, general reputation, personal characteristics, mode of living, criminal history, past work experience, educational background, alcohol or drug test results, or failure to submit to an alcohol or drug test, or any other information about me which may reflect upon my potential for employment gathered from any individual, organization, entity, agency, or other source which may have knowledge concerning any such items of information. I have completed this application of my own free will and hold harmless of all liability all companies, agents and associated parties for the use of this application. As part of our consideration of your application, the DOT requires companies to investigate your employment background. As part of this investigation, they may obtain consumer reports about you from HireRight/DAC as well as obtaining information about your driving record from the FMCSA and/or the Pre-employment Screening Program (PSP). HireRight and DAC are consumer reporting agencies. Any decision they make not to hire you based on information contained in your consumer reports will be their decision alone. HireRight/DAC does not make any decisions concerning your employment with these companies and will not know the specific reasons why they may decide not to hire you. In the event you are not hired based on information contained in your consumer reports, the companies themselves will tell you. We also advise you of your right to obtain a free copy of the consumer report from HireRight/DAC and your right to dispute the accuracy or completeness of your report. Your consent for these companies to obtain the report from HireRight/DAC is required. Although you have a right to withhold your consent, companies will not consider your application if you withhold your consent.

By submitting this application I authorize Carrier Companies and their agents or contractors that receive this application to obtain may obtain one or more reports regarding my driving, and safety inspection history from the Federal Motor Carrier Safety Administration (FMCSA). Any decision they make not to hire me based on information contained in your FMCSA reports will be their decision alone. I authorize Carrier Companies and their agents or contractors to access the FMCSA Pre-Employment Screening Program (PSP) system to seek information regarding my commercial driving safety record and information regarding my safety inspection history. I understand that I am consenting to the release of safety performance information including crash data from the previous five (5) years and inspection history from the previous three (3) years. I understand and acknowledge that this release of information may assist Prospective Employers in making a determination regarding my suitability as an employee. I further understand that neither the Prospective Employers nor the FMCSA contractor supplying the crash and safety information has the capability to correct any safety data that appears to be incorrect. I understand I may challenge the accuracy of the data by submitting a request to https://dataqs.fmcsa.dot.gov. If I am challenging crash or inspection information reported by a State, FMCSA cannot change or correct this data. I understand my request will be forwarded by the DataQs system to the appropriate State for adjudication.

Collection of Your Information

We collect personal information that you voluntarily submit to us when you complete a job application or complete any other online form or survey. The personal information we request may include your name, social security number and contact information (including address, email address and telephone number) as well as information about your past employment, driving record, criminal history and other information relevant to potential recruiters and employers.

We also collect tracking information as you navigate the Web Site. This information may include certain information relating to you, such as your Internet address, Internet service provider, type of operating system, the time and date you accessed this site and the Internet address from which you arrived at at this site. We may also collect information from you through the use of a "cookie". A cookie is a small file that a web site can sent to your internet browser and is stored on your computer. This type of technology is designed to tell us when you reenter this site, where you visit within the site, and the type of browser you used. You are not required to accept any cookie we might use, although some areas of this site may not be operational without the use of cookies. You can disable cookies on your computer by changing the settings in your browser. The information collected helps us identify data relating to usage and trends, address any problems with website administration and to further improve this site.

Use of Your Information

By submitting your information, you grant us consent to use this information for the purpose of providing the information to interested potential recruiters and employers and other industry related organizations. We do not correct, verify, modify or supplement the information you provide to us. We are not responsible for the accuracy or completeness of the information you provide. We simply provide the information you submit on this site to a potential recruiter or employer or other industry related organizations at their request. We are not an employment agency and are not your agent. Other than providing the information you submit on to this site to a potential recruiter or employer or other industry related organizations, we are not responsible in any way for assisting you in obtaining employment nor are we responsible for any employment conditions or employment relationship you may obtain, as a result of using this site. We are not responsible for any use, disclosure, protection or security of the information you submit on this site after the information leaves the possession of the ownership of this site. We may also use the information you provide on this site to communicate with you through direct communications, emails, newsletters etc.

If after filling out an application you decide not to maintain the information you provided or provide your information to potential recruiters and employers, other industry related organizations you should contact the administrator of this site. As you direct the site will cease maintaining your information and/or providing it to potential recruiters and employers.

Once you have found a job or wish to stop receiving communications from our site any email correspondance we have with you will contain an Unsubscribe / Opt-out link that will remove you from those communications from that time forward. You can also email info@besttruckdriverjob.com.

Sharing Your Information with Third Parties

This site will share the information you submit on this site to potential recruiters and employers and other industry related organizations, at their request. The site may disclose your information if we believe it is necessary to comply with law or governmental authorities or in connection with litigation, dispute resolution, or administration of this Policy. The site may disclose or receive your information in connection with a possible sale, purchase, merger or other reorganization of a business.

Retaining Your Information

The site will retain personal information collected through this site for as long as it is needed to fulfill the purpose for which the information was provided or as required by law.

Security of Your Information

To protect the information we receive, this site uses certain security measures designed to guard against the loss, misuse and alteration of that information. These measures include physical, technical and administrative controls including using a secure socket layer (SSL). It should be recognized, however, that we cannot guarantee that transmission of data over the Internet will be absolutely secure. Due to the open nature of the Internet, the information you provide may be in environments that do not have adequate security measures and may be accessed and used by persons other than those intended. As a result, while protection of your information is important to us, the site is not able to ensure the security of information you transmit to us via the Internet and you assume the risk of any third party obtaining that information. Upon receipt of your information, This site will strive to ensure its security on our systems.

Links to other Web Sites

This site may contain links to other web sites. If you choose to access those sites, please review the privacy policy applicable to each site. The links to other sites are made available as a convenience to you and this site is not responsible for the privacy policies and information collection practices of those other sites.

Global Presence

The management, operation and technical processes and systems used by this site may involve transfer of information across borders. For example, information you give may be sent to systems outside the country in which you initially provided the information and it may be processed and stored in a different country. Regardless of where you provide your information, this site will take steps to handle it in a secure manner in accordance with this Policy and applicable law.