Are you consuming too much salt?

Most of us take more salt than we need. According to a study, it is recommended to consume between 1,500 and 2,300 milligrams of salt per day. To cut the salt, you should do more than remove the salt shaker on your table. You should pay attention to the foods you eat. Some of the high-salt foods may be those you never expected.

Frozen Ready Meals

Yes, they are fast, yes they are easy but they are too much sodium … Did you know that a packet of frozen rice chicken dish contains 1,255 milligrams of salt?

Tip: The “light” ones of these products may be less salty but still not guaranteed. Be sure to read the product labels well. Being light can only mean reduced oil.

Prepared Cereals

Be sure to check the food ingredient labels. Some packaged cornflakes can contain up to 210 milligrams of sodium.

Hint: there is no sodium in popped rice and wheat. You can mix half of your favorite flakes with this unsalted alternative. Or you can review the products for sodium-reduced crispy options.

Vegetable Juices

They help you get 2 to 2.5 cups of vegetables you need daily. But they can drink too much sodium. One glass of vegetable juice mix contains 615 milligrams of sodium

Tip: Research different options or tighten yourself at home. Freshly squeezed vegetable juices are healthier.

Canned Vegetables

It contains condiments that can add preservatives, sauces or extra sodium.

Tip: Rinse canned vegetables thoroughly or look for labels that say “low salt”, “low sodium”. You can also look at frozen vegetables that will not be too sodium.

Packaged Delicatessen Products

A glance at the salt content in packaged meats may be enough to take you away from those shelves. Two slices of packaged salami can have 362 milligrams of sodium.


Soup is a nice alternative on both hot and cold days, but be careful. They may be loaded with too much sodium. A cup of canned chicken noodle soup can have 831 milligrams of sodium.

Tip: Check out the sodium-reduced options of soups you love. And always check the label.

Flavors and Sauces

Your favorite chicken seasoning may contain too much sodium. A tablespoon of teriyaki sauce can have 879 milligrams of sodium. The same amount of soy sauce can go up to 1,005 milligrams.

Tip: Even the “low-sodium” soy sauce can contain a lot of sodium, so use a small amount. Since they naturally have less salt, you can use vinegar and lemon juice to flavor. Try orange or pineapple juice to marinate the meat.

Pasta Sauces

It can drink 577 milligrams of sodium per half cup, which is not enough for the whole pasta.

Tip: Look for “salt-free” versions. Or do it yourself.

Spices and Flavor Additives

Adding spices to a meal can be an easy way to give up salt shakers. But make sure that there is no hidden sodium in your selection. For example, canned jalapeno pepper (1/4 cup) contains about 434 milligrams of sodium.

Tip: To remove the sodium used in the processing process, use the pepper in its natural form. Or use a variety of herbs and unsalted spices.


Rethink salty peanuts. Most dry roasted nuts brands contain 116 milligrams of sodium in one package.

Tip: opt for unprocessed raw nuts.

Salty Snacks

It is difficult to give up, but they may contain too much sodium. Potato chips contain 136 milligrams per palm, salty crackers contain 352 milligrams of sodium.

Tip: Even “baked” or “lean” snacks may contain the same amount or more sodium, so check their labels.

Packaged Foods

Rice, potatoes and pasta are low in sodium in their natural state. However, you can take all of the ready-made meals together and add the sauce on top of it, you can consume more than half the amount of sodium in a single serving daily.

Tip: Choose plain, quick-cooked rice and add your own spices.

Sauces are also counted!

If you think that ketchup, mayonnaise added to the dishes is salt-free, you are wrong. Think again;

Ketchup (1 tablespoon) = 154 milligrams

Sweet mustard (1 tablespoon) = 122 milligrams

Capers (1 tablespoon) = 202 milligrams

Tip: Look for low or sodium-free versions.

Pay Attention to Portion Quantities

The amount of sodium you see on the label of a food is generally not valid for the entire package. It is for one serving. Check how many are in each box.

Meaning of Food Labels;

It can be confusing, but in this way you can understand it briefly;

* Sodium free: less than 5 milligrams per serving

* Very low sodium: 35 milligrams or less per serving

* Low sodium: Less than 140 milligrams per serving

* Reduced sodium: 25% less sodium

* Salt-free, no salt added: Made without the salt normally used, but still has sodium, a natural part of the food.

Do not mislead the name!

When scanning a food label, do not just look for the word “salt”. Pay attention to sodium or other names.

Sodium alginate

Sodium ascorbate

Sodium bicarbonate

Sodium benzoate

Sodium caseinate

Sodium chloride

Sodium citrate

Sodium hydroxide

Sodium saccharin

Sodium stearoyl lactilate

Sodium sulfite

Disodium phosphate

Monosodium glutamate (MSG)

Trisodium phosphate

Check Your Medicine Cabinet!

Surprise! Some headache and heartburn medications contain sodium carbonate or bicarbonate. Read the list of ingredients and warnings to make sure.

Restaurant Traps

While eating out, some menu options can be a great source of hidden salt. Soups, cheese or meat appetizers, casseroles, and rice pilaf are some of the dishes you need to pay attention to. If you ask, most restaurants can prepare their food without adding salt.

Better Options When Eating Out

As long as you pay attention to how it is sauced, fish can be a good option when eating out. Steamed vegetables prepared without salt are another smart choice. You can also try a salad with a separate sauce. Prefer fruit or ice cream as a low-sodium dessert.

What to do and not to eat:

* Ask the cook how to cook the food and how he prepared it.

* Choose a restaurant where meals are made to order.

* Ask the chef to cook without using any sodium type, then add salt-free spices or squeeze some lemon.

While Eating Fast Food,

Try these helpful tips:

* Get rid of sauces other than vegetables such as lettuce and tomatoes.

* Skip the cheese, add ketchup and don’t add salt.

* Avoid large sizes. For smaller portions, order on the children’s menu.

* Eat a low-sodium diet for the rest of the day.

* Request a food information sheet from the restaurant, or find it online before you go and try to make the lowest possible sodium selections.


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