Health Tips
Colorado / My Eating Habits / My Salt Intake / My Tips & Tools / Tools
I will reduce the amount of high-salt foods I eat
The most common form of sodium is sodium chloride, which is table salt. Sodium is added to various food products. Some of these added forms are monosodium glutamate, sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate.
These can be found in items such as Worcestershire sauce, soy sauce, onion salt, garlic salt, and bouillon cubes. Processed meats, such as bacon, sausage, and ham, and canned soups and vegetables are all examples of foods that contain added sodium. Fast foods also are generally very high in sodium.
Tips for Reducing Sodium in Your Diet
- Use fresh poultry, fish, and lean meat, rather than canned or processed types.
- Use herbs, spices, and salt-free seasoning blends in cooking and at the table.
- Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
- Choose "convenience" foods that are lower in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings — these often have a lot of sodium.
- Rinse canned foods, such as tuna, to remove some sodium.
- When available, buy low- or reduced-sodium, or no-salt-added versions of foods.
- Choose ready-to-eat breakfast cereals that are lower in sodium.
- Use oil and vinegar on salads.
- Eat fresh fruit or sorbet for dessert, when you have dessert.
- Take the salt shaker off your table.
- When you go out to eat, stick to steamed, grilled, baked, boiled, and broiled foods with no added salt, sauce, or cheese. If you think the restaurant might use MSG, ask them not to add it to your order.
Know How Much Sodium is in Food! What to Look For On Food Labels:
Compare Labels Which of these two items is lower in sodium? To tell, check the Percent Daily Value. The answer is given below.
| Frozen Peas | |
|---|---|
| Serving Size | 1/2 cup |
| Servings Per Container | About 3 |
| Amount Per Serving | |
| Calories 60 | Calories from Fat 0 |
| % Daily Value* | |
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 125 mg | 5% |
| Total Carbohydrate 11g | 4% |
| Dietary Fiber 6g | 22% |
| Sugars 5g | |
| Protein 5g | |
| Vitamin A 15% | Vitamin C 30% |
| Calcium 0% | Iron 6% |
| * Percent Daily Values are based on a 2,000 calorie diet. | |
| Canned Peas | |
|---|---|
| Serving Size | 1 cup |
| Servings Per Container | about 3 |
| Amount Per Serving | |
| Calories 60 | Calories from Fat 0 |
| % Daily Value* | |
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 380 mg | 16% |
| Total Carbohydrate 12g | 4% |
| Dietary Fiber 3g | 14% |
| Sugars 4g | |
| Protein 4g | |
| Vitamin A 6% | Vitamin C 10% |
| Calcium 2% | Iron 8% |
| * Percent Daily Values are based on a 2,000 calorie diet. | |
ANSWER: The frozen peas. The canned peas have three times more sodium than the frozen peas.