Hello,
How is everyone doing today? We are currently in week 8 of our Biggest Loser challenge and the whole program is doing a sodium awareness challenge. I thought I would bring some of that information to you because sodium is tricky. It hides in so many places and most people are more cognizant of their sugar intake than their sodium. It's important to be aware of both! The American Heart Association recommends consuming 1500mg of sodium a day for you to reduce your risk for cardiovascular diseases. I encourage you to read the nutrition labels on everything you eat for the next week and calculate how much sodium you're putting in your body.
Your body needs sodium to function. Low levels of sodium will keep your blood pressure low. Sodium helps with nerve impulses and muscle contractions because it is an electrolyte. Having too much sodium in your system will have the opposite effect on blood pressure. Sodium retains water and the more fluid buildup in your blood vessels than the harder your heart has to work. That's why it's important to have a healthy balance of sodium and water.
Where can sodium be found? I found an awesome list that will put a lot into perspective. Also be on the lookout for low sodium options while shopping for groceries!
How is everyone doing today? We are currently in week 8 of our Biggest Loser challenge and the whole program is doing a sodium awareness challenge. I thought I would bring some of that information to you because sodium is tricky. It hides in so many places and most people are more cognizant of their sugar intake than their sodium. It's important to be aware of both! The American Heart Association recommends consuming 1500mg of sodium a day for you to reduce your risk for cardiovascular diseases. I encourage you to read the nutrition labels on everything you eat for the next week and calculate how much sodium you're putting in your body.
Your body needs sodium to function. Low levels of sodium will keep your blood pressure low. Sodium helps with nerve impulses and muscle contractions because it is an electrolyte. Having too much sodium in your system will have the opposite effect on blood pressure. Sodium retains water and the more fluid buildup in your blood vessels than the harder your heart has to work. That's why it's important to have a healthy balance of sodium and water.
Where can sodium be found? I found an awesome list that will put a lot into perspective. Also be on the lookout for low sodium options while shopping for groceries!
Food
|
Serving Size
|
Sodium mg
| |
Vegetables and Fruit
|
Fresh and most frozen vegetables contain very little sodium.
| ||
Peppers (jalapeno, hot chilli), canned/bottled
|
30 mL (2 Tbsp)
|
843-1201
| |
Tomato sauce (plain or with vegetables), canned/bottled
|
125 mL (1/2 cup)
|
585-721
| |
Sauerkraut, canned/bottled
|
125 mL (1/2 cup)
|
496
| |
Pickles (sour, dill)
|
1 small
|
299-447
| |
Vegetables, all varieties, canned
|
125 mL (1/2 cup)
|
245-439
| |
Tomato juice and vegetable cocktail
|
125 mL (1/2 cup)
|
226-325
| |
Stewed tomatoes, canned
|
125 mL (1/2 cup)
|
298
| |
Olives, canned
|
4 olives
|
463
| |
Pizza sauce
|
125 mL (1/2 cup)
|
246
| |
Grain Products
|
Grains such as rice, barley, quinoa, oats and wheat are low in sodium.
| ||
Breakfast cereal, dry, all varieties
|
30 g
|
92-231
| |
Oatmeal, instant, cooked
|
175 mL (3/4 cup)
|
216-240
| |
Crackers, all varieties, salted
|
30 g
|
192-282
| |
Bread roll (rye, french)
|
1 roll (35 g)
|
234-258
| |
Bread, all types
|
1 slice (35 g)
|
182-211
| |
Muffin (carrot, blueberry, chocolate chip)
|
1 small (66 g)
|
203-232
| |
Bagel, all varieties
|
½ bagel (45 g)
|
222-310
| |
Milk and Alternatives
| |||
Buttermilk
|
250 mL (1 cup)
|
272-492
| |
Cottage cheese (1%, 2%)
|
250 mL (1 cup)
|
736-970
| |
Feta
|
50 g (1 ½ oz)
|
711-960
| |
Cheese spread
|
30 mL (2 Tbsp)
|
458
| |
Cheddar, colby, edam, gouda, mozzarella, provolone, camembert
|
50 g (1 ½ oz)
|
633
| |
Cottage cheese, fat free
|
250 mL (1 cup)
|
302-438
| |
Meat and Alternatives
|
Fresh and unprocessed frozen meat, poultry and fish contain very little sodium. Bagged dried peas, beans and lentils contain little sodium
| ||
Bacon, cooked
|
75 g (2 ½ oz)
|
1247-1920
| |
Ham, cured, cooked
|
75 g (2 ½ oz)
|
1152
| |
Beef jerky
|
75 g (2 ½ oz)
|
621-1125
| |
Ham, reduced sodium, cooked
|
75 g (2 ½ oz)
|
668
| |
Turkey bacon
|
75 g (2 ½ oz)
|
727
| |
Turkey, smoked
|
75 g (2 ½ oz)
|
1714
| |
Chicken/turkey, rotisserie/ready to serve, barbequed
|
75 g (2 ½ oz)
|
747
| |
Chicken/turkey, canned
|
75 g (2 ½ oz)
|
253-628
| |
Chicken nuggets or burger, cooked
|
75 g (2 ½ oz)
|
350-540
| |
Salami or pepperoni, all varieties
|
75 g (2 ½ oz)
|
334-418
| |
Ham or chicken, canned
|
75 g (2 ½ oz)
|
702-1418
| |
Luncheon/deli meat, all varieties
|
75 g (2 ½ oz)/ 3 slices
|
774-1064
| |
Wiener, frankfurter, all varieties, cooked
|
75 g (2 ½ oz)
|
937-939
| |
Sausage, all varieties, cooked
|
75 g (2 ½ oz)
|
542
| |
Luncheon/deli meat (pork, chicken), reduced sodium
|
75 g (2 ½ oz)
|
643-733
| |
Salami or bologna, all varieties, reduced sodium
|
75 g (2 ½ oz)
|
781
| |
Ham, honey, cooked
|
75 g (2 ½ oz)
|
446-702
| |
Sausage, all varieties, reduced sodium, cooked
|
75 g (2 ½ oz)
|
510
| |
Wiener, frankfurter, all varieties, reduced sodium, cooked
|
75 g (2 ½ oz)
|
441
| |
Fish and Seafood
| |||
Mackerel or cod, salted
|
75 g (2 ½ oz)
|
233
| |
Anchovies, canned
|
75 g (2 ½ oz)
|
1353-5292
| |
Herring, pickled or kippered
|
75 g (2 ½ oz)
|
502-771
| |
Shellfish (crab, shrimp, calamari, oyster, lobster, mussels), canned or cooked
|
75 g (2 ½ oz)
|
652-688
| |
Fish sticks, cooked
|
75 g (2 ½ oz)
|
243
| |
Fish (sardines, salmon, tuna, mackerel), canned
|
75 g (2 ½ oz)
|
299
| |
Meat Alternatives
| |||
Meatless (bacon, bacon bits), cooked
|
75 g (2 ½ oz)
|
185-312
| |
Baked beans, all varieties, canned
|
175 mL (3/4 cup)
|
1099-1337
| |
Refried beans, canned
|
175 mL (3/4 cup)
|
644-935
| |
Legumes (dried beans, pea, lentil), canned all varieties
|
175 mL (3/4 cup)
|
353-666
| |
Vegetarian meatloaf or patty, cooked
|
75 g (2 ½ oz)
|
489-638
| |
Pumpkin or squash seeds, salted, without shell
|
60 mL (1/4 cup)
|
413
| |
Nuts (peanuts, almonds, cashews), salted, without shell
|
60 mL (1/4 cup)
|
412
| |
Other
| |||
Salt (table, Kosher, pickling, sea)
|
5 mL (1 tsp)
|
264
| |
Salt, seasoned
|
5 mL (1 tsp)
|
1720-2373
| |
Yeast extract spread
|
2 Tbsp (30 g)
|
1550
| |
Soy sauce
|
15 mL (1 Tbsp)
|
1088
| |
Sauce, teriyaki
|
15 mL (1 Tbsp)
|
800
| |
Soy sauce, reduced sodium
|
15 mL (1 Tbsp)
|
700
| |
Sauce (cheese, nacho cheese)
|
60 mL (1/4 cup)
|
656
| |
Salsa, all varieties
|
60 mL (1/4 cup)
|
499
| |
Sauce (steak, barbecue)
|
30 mL (2 Tbsp)
|
365
| |
Ketchup, yellow mustard or relish
|
30 mL (2 Tbsp)
|
326-348
| |
Sauce, teriyaki, reduced sodium
|
15 mL (1 Tbsp)
|
276-348
| |
Snacks
| |||
Pretzels (soft, hard)
|
1 small or 50 g
|
205
| |
Cheese puffs
|
50 g
|
388-620
| |
Popcorn, flavoured or plain microwave packaged?
|
50 g
|
430-470
| |
Popcorn, flavoured, reduced sodium
|
50 g
|
288-433
| |
Chips (tortilla, vegetable, potato, soy), all varieties
|
50 g
|
282-300
| |
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