Session 2: Here’s a look at some of the saltiest foods we eat, according to the Centers for Disease Control and prevention. Some on the list might surprise you!
Breads and rolls. We all know breads add carbohydrates and calories, but salt too? It may not seem like it because a lot of bread doesn’t even tast salty, but one piece can have as much as 230 milligrams (mg) of sodium. That’s 15% of the recommended amount from only one slice and it adds up quickly. Have a sandwich and muffin in one day? The bread alone could put you at about 1,000mg of salt—or 2/3 of the American Heart Association’s recommended daily sodium limit of 1,500mg. Be sure to check the nutrition label as different brands of the same foods may have differing sodium levels.
Cold Cuts and Cured Meats. Even food that would otherwise be considered healthy may have high levels of sodium. They have so much because mot cooked meats would spoil in only a few days without the added sodium solution. Look for lower sodium varieties.
Pizza. Ok, everybody knows pizza not exactly a health food. But you’re probably thinking the big concerns are cholesterol, fat and calories. But pizza plenty salty too! One slice can contain up to 760mg of sodium. It doesn’t take a whole lot of math to realize two or three slices alone can send you way over the daily sodium recommendation. You may want to have fewer slices of pizza topped with vegetables and less cheese.
Poultry. Surely chicken can’t be bad for you, right? Well, it depends on how the chicken is prepared. Reasonable portions of lean. Skinless grilled chicken are great. But when you start serving up chicken nuggets or poultry injected with added sodium solutions/marinates, the sodium starts adding up. Just 3 ounces of frozen and breaded nuggets can add nearly 600mg of sodium. And most kids probably aren’t stopping at 3 ounces. Check labels to be sure you are selecting the lower sodium version and that there are no added sodium solutions.
Soup. This is another one of those foods that seems perfectly healthy. It can’t be bad if Mom gave it to yhou for the sniffles, right? But when you take a look at the nutritional label fro some products, though it’s east to see how too much soup can quickly turn into a sodium overload. One cup of canned chicken noodle soup can have up to 940mg of sodium. (Remember 1,500 is the limit). Look for lower sodium options that taste just as great!
Sandwiches. This covers everything from grilled cheese to hamburgers. We already know that breads and cured meats are heavy on sodium. Add them together and you can pretty easily surpass 1,500 mg of sodium in one sandwich. Top sandwiches with plenty of vegetables such as lettuce, tomatoes and cucumbers!
