There’s no question that sodium can be sneaky. Breakfast, lunch, dinner, and snacks can add up to a whopping 4,000 mg of sodium. That’s way more than what the American Heart Association recommends for how much sodium you should eat. And, we know that about ¾ of the sodium we eat coming from restaurant, prepackaged and processed foods!
Need a New Year’s resolution? How about choosing to take back control of the sodium in your food. The first step: watch for sneaky sodium.
Stop sodium from sneaking into your food
By following the nine tips highlighted in this new infographic, you can take back control of more than 3,000 mg of sodium!
Nine Tips to Take Back Control
Add color. In your omelet at breakfast, replace some meats, cheeses, and side dishes with flavorful and colorful fruits and vegetables. Go for a flavorful veggie omelet with a side of fruit and sweet potato.
Satisfy your sweet tooth with a delicious piece of fruit. Quick breads can be sugary, AND they can also contain too much sodium.
Use veggies to add flavor instead of salty condiments, sauces and sides. A sandwich can be dressed up with colorful, crunchy lettuce and sweet tomato with a side of refreshing cucumber to replace a salty pickle, mustard, and cheese.
Compare labels on salad dressings. Choose the option with less sodium. Enjoy your salad with a dressing that enhances the flavors of the veggies.
Hold the salt. Going out to lunch? When dining out, ask for your meal to be prepared without extra salt.
Go nuts! Need an afternoon pick-me-up? Some of us need something crunchy to get us through the afternoon. A handful of unsalted nuts can give you that extra crunch you are craving.
Compare labels. Need a snack? Choose the item with the lesser amount of sodium. Reading the nutrition facts label is key to choosing snacks that can pick you up without the extra sodium.
Prepare food at home to know how much sodium is in your food. Want more control over dinner? You can add flavor by replacing salt in recipes with herbs, spices, citrus, or vinegar. For example, instead of mac and cheese from a box, try this decadent Bacon mushroom mac & cheese.
- Did you know? Foods that look the same may contain different amounts of sodium! For example, frozen veggies might come pre-salted or with sauce, while other packages contain plain frozen veggies. One way to reduce sodium, especially with processed and prepackaged foods, is to watch for sneaky sodium on the Nutrition Facts label. Choose the item with the lesser amount of sodium.
Want to know the details behind each food in the infographic? Check out this chart to find out more.