Major Food Sources

Table salt, also known as sodium chloride, is a major source of dietary sodium. About one-third to one-half of the sodium we consume is added during cooking or at the table.

Fast foods and processed foods also add a lot of sodium to the American diet. It can be found in things like:

• Beef broth
• Ketchup
• Commercial soups
• French fries
• Gravies
• Olives
• Pickles
• Potato chips
• Salted snack foods
• Sandwich meats
• Sauces
• Sauerkraut
• Tomato-based products

Sodium is also naturally in:

• Eggs
• Fish
• Meats
• Milk products
• Poultry
• Shellfish
• Soft water

Reading Food Labels

All food products have a Nutrition Facts label. It will list a food's sodium content. These terms are also used on food packaging:

Tips For Lowering Sodium Intake

Some tips to lower sodium intake are:

• Read nutrition labels to find out how much sodium foods contain.
• Slowly cut down on salt. Most people will get used to the change in taste.
• Do not add salt from the salt shaker at the table. Or add less salt. People should taste food before putting salt on it. It may not be needed.
• Substitute flavorful ingredients for salt in cooking, such as garlic, oregano, onion, lemon or lime juice, or other herbs, spices, and seasonings.
• Choose fresh foods instead of processed foods. For example, select fresh or plain frozen veggies and meats instead of those canned with salt.
• Look for low sodium, reduced sodium, or no salt versions of foods.
• Cook and eat at home. Adjust recipes to slowly cut down on salt. If some of the ingredients contain salt, do not add more to the recipe.
• Cook rice, pasta, and hot cereals without salt.
• Order low-salt meals when dining out. Or, ask the chef not to use salt.
• Limit condiments such as soy sauce, dill pickles, salad dressings, and packaged sauces.

It takes time to make changes to a person's diet. Go slowly and give taste buds time to adjust.