Better Nutrition May 2020

Sodium Tracking Tips
If you want to try low- and high-sodium diets to see how your body reacts, you need to track your daily sodium intake.
Whether you use an app such as MyFitnessPal.com, or track sodium manually, these are some things to keep in mind:
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When eating packaged foods, check Coarsely ground salts, such as Kosher salt
the sodium content of each food on and some Himalayan and sea salts, are
the label, multiply the per-serving made up of larger crystals. These contain
amount by the number of servings slightly less sodium by volume because
you’re eating, and add it to your when you take a teaspoon of larger crystals,
daily total.
fewer crystals fit on the spoon. Although
some salts contain other minerals, these
For fast food, other restaurant food, are trace amounts that don’t occupy
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or takeout from supermarkets or enough space to significantly change the
natural food stores, get the sodium sodium content. The sodium content
information from the company’s of coarse salts should be listed on the
website or in the store or restaurant. package. Here’s an example for Morton
This isn’t always available, or it may Coarse Kosher Salt:
be difficult to get an accurate count
for your serving size. When testing 1 tsp.: 1,920 mg
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your own sensitivity to salt, it may
be best to steer clear of foods
²⁄3 tsp.: 1,280 mg
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without clear sodium labeling for
your high- and low-salt test periods. ½ tsp.: 960 mg sodium
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When you’re preparing fresh ingredients
at home, most of the sodium
¼ tsp.: 480 mg sodium
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will come from seasonings, sauces, Most people consume about 3,400 mg
or marinades. Anything packaged of sodium daily, mostly from processed
or bottled will list sodium, and you’ll food in cans or packages or from
need to precisely measure your restaurant food. Fresh foods generally
serving size to get an accurate count. contain little sodium. For example:
When using salt in your kitchen or at 3 oz. fresh fish or seafood without
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the table, here’s how to eyeball sodium added seasoning: Less than 100 mg
amounts in regular table salt or sea salt sodium.
that has similar consistency:
3 oz. canned fish or seafood with
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1 tsp.: 2,300 mg (the generally
added salt: Varies, but may range
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recommended daily maximum for from 300 to 800 mg.
healthy adults)
3 oz. fresh meat cooked without
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²⁄3 tsp.: 1,500 mg (recommended as salt: Less than 100 mg sodium.
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a daily maximum by the American
Heart Association)
½ tsp.: 1,150 mg sodium
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* ¼ tsp.: 575 mg sodium
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However, a cheeseburger with
condiments or a 3-oz. serving of
processed or canned meat can
contain more than 1,100 mg sodium.
Fresh fruit: Ranges from zero to a
few milligrams of sodium per piece
or typical serving.
Salad dressings: Oil and vinegar
contain no sodium, but sodium
content of bottled dressings varies
and can be quite high.
Grains: Without any seasoning or
additives, grains contain only a trace
of sodium or none; baked foods,
cereals, and other packaged grain
products vary.
Fresh vegetables (without any
added salt): Milligrams of sodium
per cup of most fresh vegetables are
in the single or low-double digits.
These are some with higher sodium
content: beets (131 mg), beet greens
(347 mg), and celery (104 mg).
Nuts: Without any added salt, they
contain negligible sodium.
Condiments and sides: One
tablespoon can add significant
sodium from soy sauce (914 mg)
or teriyaki (689 mg). So can 1 dill
pickle (833 mg). Lower-sodium
options include (per tablespoon):
ketchup (178 mg) or sweet pickle
relish (122 mg).
MAY 2020 • 39