SODIUM BY THE NUMBERS

Food labels tell you how much sodium is in a serving. But, a meal usually includes a few different goods, To know how much sodium you’re getting, you have to do a little math. (You may want to keep a smart phone handy)

ADD IT UP

To figure out how much sodium is in a meal, add up the parts. Here’s a sample meal:

CHICKEN BREAST SANDWICH

  • Grilled Chicken Breast Skinless (3oz)        183 mg
  • 2 Slices whole-wheat bread                           291 mg
  • 1 Slice American cheese                                 468 mg
  • 1 Large Lettuce Leaf                                       1 mg
  • 2 Slices Tomato                                               2 mg
  • 1 tbsp Mayonnaise, light                                124 mg
  • Dill Pickle (2 small spears)                            566 mg
  • 1 Cup Apple Juice                                             10 mg

TOTAL:        1,645 MG

When you add up the parts of your meal, you’ll see were you can

cut back. This is only 1 meal out of the day. How does the total

compare wit your daily goal.

WHAT CAN YOU SUBTRACT?

To reduce the sodium in this meal, leave out or replace the items highest in sodium:

CHICKEN BREAST SANDWICH

  • Grilled Chicken Breast Skinless (3oz)        183 mg
  • 2 Slices whole-wheat bread                           291 mg
  • 1 Slice Swiss cheese                                         20 mg
  • 1 Large Lettuce Leaf                                       1 mg
  • 2 Slices Tomato                                               2 mg
  • 1 tbsp Mayonnaise, light                                124 mg
  • NO Pickle                                                          0mg
  • 1 Cup Apple Juice                                             10 mg

TOTAL:        631 MG

If you leave out the pickle and switch cheeses, the sodium goes down a lot.

To lower even more, you could leave wut

WATCH THE BOTTOM LINE

Get in the habit of adding up the salt in your necks, Subtract where you can. This will help you get closer to your goal. If one meal has more sodium that half of your daily goal, look for ways tot reduce it. Think about what you’ve already eaten and what else you plan to eat. If one meal is high in sodium, your other meals that day can be lower so that you’ll still meet your goal.

*Do you need help preparing your meals? Ask about our PERSONAL NUTRITION COACHING!