* NUTRITION
SURPRISING SOURCES OF SODIUM
v Breads and rolls. v Pizza. v Processed foods such as deli meats, hot dogs and bacon.
v Canned soups. v Snack foods including crackers, pretzels and chips. v Cheese. v Sodas. v Pasta sauces, bottled salad dressings, ketchup and other condiments.
v Meat dishes such as beef stew, chili and meatloaf. v Frozen dinners.
SODIUM IN YOUR FAVORITE FOODS
Food Item Ketchup
Cheese for sandwiches Bacon
Sodium Per* Serving Size 160 mg 230 mg 260 mg
1 tbsp 1 slice 1 slice
Turkey breast (deli-style) 420 mg Pasta sauce
480 mg Rice pilaf (with seasoning) 780 mg
2 ounces ½ cup
1 cup prepared
*All brands have different ingredients and amounts of sodium, so be sure to check the label. Some of the food items above also have high levels of added sugars.
Sodium vs. Salt We often use salt and sodium as though they mean the same thing. But they aren’t quite the same. Sodium exists in many forms. It’s naturally found in
several foods, and it’s also added to processed foods during manufacturing.
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Salt forms when sodium is combined with chloride. Sodium and chloride together create the crystal-type substance that fills saltshakers at home and in restaurants. However, most of the sodium in your diet is from prepared foods, especially if packaged or processed. The sodium is added during cooking before you even purchase the foods.
Making the Cut Be wise when choosing foods. Contrary to what many people might think, table salt isn’t the main culprit. More than 70 percent of the sodium we ingest comes from packaged and restaurant foods. Be label-savvy. Take the time to read the Nutrition Facts labels on food boxes, and compare foods carefully. The amount of sodium per serving is noted on most packaging (written as a percentage of the recommended daily amount). As a general rule, experts advise choosing products with
5-percent daily value or less of sodium and steering clear of or limiting products with a sodium content of 20 percent or more per serving. Look for low-sodium, no-salt-added, sodium-free and unsalted options. Be mindful of salt in prepared and restaurant foods.
Quick, grab-and-go foods, takeout and restaurant foods tend to be high in sodium. When dining out, don’t be shy about asking if your food can be prepared with less or no salt. Also, ask for salad dressing to be served on the side. Your best bet is to prepare more meals at home so that you can better track and limit your sodium intake. Pick healthy snacks. Try to keep snacks that promote good health in your home. An open bag of chips or other savory snack tends to disappear quickly, and these salty snacks are loaded with sodium. Opt for fresh fruits and vegetables instead. Watch out for canned foods. Canned food items — especially soups — are often loaded with salt to preserve color
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