where’s the salt? how much salt do you eat every day?
TRANSCRIPT
WHERE’S THE SALT?
How Much Salt
Do You Eat Every Day?
Are you feeding your family too much salt?
The right amount is 2,300 milligrams or one teaspoon of salt a day
That is all that is allowed for what is already in food and what you add to it. Check labels carefully
If you are older or more likely to have high blood pressure, you
should consume only ¾ teaspoon of salt a day.
That’s 1800 milligrams a day
However, Americans consume, on average, about 3,400 milligrams of sodium a day;
much more than they need
SODIUM IS HIDDEN EVERYWHERE!
HIGH SODIUM FOODS
Ramen noodlesRamen noodles
Convenience Convenience Macaroni and Macaroni and
CheeseCheese
Spaghetti SauceSpaghetti Sauce
Canned tomatoes Canned tomatoes and other canned and other canned
vegetablesvegetables
Dill PicklesDill Pickles
Canned soupsCanned soups
Cheeses, including Cheeses, including sliced, processed sliced, processed
cheesecheese
Condensed Tomato Soup
1690 mg of sodium
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
One bowl, 1 ½ cup serving
Ramen Noodles
1434 mg of sodium
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
1 package prepared with seasoning packet
Dill Pickles
One 4 inch long dill pickle
1731 mg of sodium
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
Mac and Cheese From a Box
One cup serving
1058 mg of sodium
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
Processed Cheese
1 slice:405 mg of
sodium
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
Spaghetti Sauce
1 cup:1075 mg of sodium
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
1 regular dog, plain:591 mg of sodium
Hot Dogs
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
Pretzels
10 twists:1078 mg of
sodium
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
Frozen Pizza
¼ of pizza, or 2 slices:1023 mg of sodium
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
Smoked Ham Slices
2 thin slices = 780 mg of sodium
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
Frozen Dinners
1590 mg of sodium
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
One typical dinner, on average
Fast Food Meals
Can easily reach 1420 mg of sodium, regular burger and fries
Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day
Instant Chocolate Pudding
No more than 480 mg per food; no more than 2400 mg per day
1 cup:834 mg of
sodium
Sports Drinks
No more than 480 mg per food; no more than 2400 mg per day
20 ounce bottle:240 mg of
sodium
Tacos
No more than 480 mg per food; no more than 2400 mg per day
1 large:793 mg of
sodium
Canned Beans and Vegetables
No more than 480 mg per food; no more than 2400 mg per day
1 cup:450 to 1000 mg of
sodium
How Do You Know If Your Foods Have Too Much Salt?
Read the Label!
There it is! No food should have more than
480 mg of sodium,
anything over that is too
much!
Sodium is salt!
How do you hold the salt?
Cook From Scratch
Rinse Canned Beans and Vegetables to Remove Salt
Buy Low Sodium or Salt Free or Fresh or Frozen Varieties
Read The Labels
Try New Seasonings
• Lemon Pepper
• Vinegar
• Lemon Juice
• Oregano
• Garlic
• Chili Pepper
• Basil
Take the Salt Shaker Off the Table
Don’t Add Salt When Cooking
Know Which Foods Have Too Much Salt
Foods that have over 480 mg of sodium in them
Frozen DinnersFrozen Dinners1500 mg sodium1500 mg sodium
What’s the Problem with High Blood Pressure?
High Blood Pressure Hurts:
• Heart
High Blood Pressure Hurts:
• Brain
High Blood Pressure Hurts:
• Eyes
High Blood Pressure Hurts:
• Kidneys
Increases Risk of Heart
Attacks
Stroke
Increases Risk of Stroke
Kidney Failure
Blindness
KNOW YOUR NUMBERS
NORMAL BLOOD PRESSURE READING
120/80
HAVE YOUR NUMBERS CHECKED TWICE A YEAR
Reduce High Blood Pressure
• Eat healthy
• Move more
• Reduce stress
• Read Labels
Live Healthy and Happy!
Brought to you by:
Virginia’s Family Nutrition Education Program, SNAP-Ed