Sodium: Where to Find It and How to Hide from It

Author: Shannon Miller Lifestyle

Granted, it makes many of our favorite dishes taste just right and perhaps this is why it’s easy to surpass our daily recommended allowance of sodium – most people do.

The recommended amount of sodium for most people is not to exceed 2300 mg/day. 

Interestingly, most of the sodium you consume in a day is not from those fancy salt shakers on your kitchen table – sodium is added to the prepared foods you consume from your local grocery store or favorite eatery.

Here is a short list of some foods that love to harbor our friend, Sodium, and other foods that aren’t incredibly fond of it…

Where You Can Find Sodium…

  • Bacon, corned beef, ham, hot dogs, sausage
  • Pretzels, chips, crackers, salted nuts
  • Olives, pickles, relish
  • Canned beans, chicken, fish, and meat

Where You Can Find a Lot Less of It (foods low in sodium)…

  • Fresh or frozen fruits and vegetables
  • Rice
  • Noodles
  • Cooked cereal (w/o added salt)
  • Fresh meat, poultry, and seafood
  • Low fat, low sodium cheese
  • Unsalted nuts
  • Low and reduced sodium frozen dinners, peanut butter, and salad dressings
  • Air-popped popcorn

If you think you and yours are consuming too much sodium, check out these tips on how to hide from it…

  • Buy more fresh foods.
  • Try ditching the fast food, frozen dinners, and canned foods and cook from scratch!
  • Instead of sprinkling your food with salt, try a dash of spices, herbs, or sodium-free seasonings.
  • To remove any extra sodium, rinse canned vegetables, beans, meats, and fish.
  • Check the label on fresh meats and poultry for sodium that has been added for preservation purposes.
  • The best and easiest tip out there: keep an eye out for foods that have labels like: sodium free, salt free, very low sodium, low sodium, reduced or less sodium, light in sodium, no salt added, unsalted, and lightly salted.

Follow these tips for a healthier lifestyle!  Turn a new leaf this fall (c’mon, that’s funny)!

Sources: “Everyday Eating for a Healthier You”,  Eat Right.  . 

“Sodium – Tips for People with Chronic Kidney Disease”,  National Kidney Disease Education Program.  

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