This way, you can control the amount of sodium in your diet. Cook more meals at home instead of dining out.Dash ® and Lawry’s ® Salt-Free 17 Seasoning. Try salt-free spice mixes such as Mrs.You can also add salt-free chili powder to foods. Only use a small amount of hot sauce because it’s high in sodium. If you like spicy food, use hot peppers or hot sauce to season foods.Rinse canned foods, such as tuna, beans and vegetable, before eating.Marinate meat, chicken, or fish in balsamic vinegar, lemon juice, garlic, ginger, or other spices.This will add more flavor to your food without adding sodium. Try adding fresh garlic, onions, lemon juice, or balsamic vinegar to vegetables and salads.Don’t add salt to foods while you prepare them or at the table.The low-sodium version has 6% (140 mg), which makes it a better choice.īack to top Tips for Reducing Sodium Intake Eating at home The regular chicken soup has 37% of your daily value of sodium (890 mg), which is high. You can see the milligrams of sodium and the percent daily values of sodium per serving. The sodium content is circled on the nutrition facts labels below (see Figure 1). Remember, if you have more than 1 serving of a food or drink, you would also need multiply the % daily value for the sodium. If the percent daily value is more than 20%, it’s considered high in sodium. If the percent daily value is 5% or less, that food is considered low in sodium. The daily value for sodium is less than 2,400 mg per day. This means that you’ll have to multiply the amount of sodium per serving by 2.Ĭhecking the percent daily value for sodium is also a good way to monitor your sodium intake. If you eat or drink 2 servings, you’re getting double the amount of sodium. On a nutrition facts label, the sodium content is always listed in milligrams for 1 serving. Some examples include cereal, bread, and pastries. Although many packaged foods may not taste salty, they may still have high sodium content. About 75% of sodium that you eat comes from eating packaged and restaurant foods. Most of the sodium you eat comes from packaged and prepared foods and drinks, so it’s important to read the nutrition facts labels to find the sodium content.
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