To Salt, or Not to Salt ...

Did you know?

  • The body requires fewer than 500 mg of sodium per day.
  • The recommended safe intake level is 1,500 to 3,000 mg per day.
  • The average North American takes in up to 8,000 mg of sodium per day.
  • Sodium holds water, which can aggravate blood pressure.
  • A high intake of sodium promotes calcium excretion, which increases the risk of osteoporosis.

More Salt Facts...

  • The salt shaker accounts for only one-fourth of the American intake of sodium. So taking the salt shaker off the table may not be enough!
  • Processed foods account for half of the American intake of sodium. Read labels and avoid processed foods to reduce sodium intake.
  • 1 teaspoon of salt contains 2,000 mg of sodium. Americans consume 1 to 4 teaspoons of salt in their diet daily, even if they never touch the saltshaker!

Notice below how foods start out low in sodium, and go up with processing.

Your Goal: To stay below 3,000 mg of sodium for the whole day.
Fresh Pork
3 oz.
59 mg
Bacon
4 slices
548 mg
Ham
3 oz.
1,114 mg
Turkey Breast
Home baked, 2 oz.
37 mg
Deli Turkey Breast
Oven roasted, 2 oz.
444 mg
Turkey Hot Dog
1.6 oz.
484 mg
Corn
One ear
1 mg
Corn Flakes
1 cup
256 mg
Canned corn
1 cup
384 mg

REMEMBER: Processed foods are the largest contributor of sodium in the diet. Read labels, and choose more unprocessed (fresh) foods versus processed foods.