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WHERE’S THE SALT?

WHERE’S THE SALT?. How Much Salt Do You Eat Every Day?. Are you feeding your family too much salt?. The right amount is 2,300 milligrams or one teaspoon of salt a day. That is all that is allowed for what is already in food and what you add to it. Check labels carefully.

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WHERE’S THE SALT?

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  1. WHERE’S THE SALT? How Much Salt Do You Eat Every Day?

  2. Are you feeding your family too much salt?

  3. The right amount is 2,300 milligrams or one teaspoon of salt a day That is all that is allowed for what is already in food and what you add to it. Check labels carefully

  4. If you are older or more likely to have high blood pressure, you should consume only ¾ teaspoon of salt a day. That’s 1800 milligrams a day

  5. However, Americans consume, on average, about 3,400 milligrams of sodium a day; much more than they need

  6. SODIUM IS HIDDEN EVERYWHERE!

  7. HIGH SODIUM FOODS Dill Pickles Ramen noodles Spaghetti Sauce Canned soups Convenience Macaroni and Cheese Cheeses, including sliced, processed cheese Canned tomatoes and other canned vegetables

  8. Condensed Tomato Soup One bowl, 1 ½ cup serving 1690 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  9. Ramen Noodles 1 package prepared with seasoning packet 1434 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  10. Dill Pickles One 4 inch long dill pickle 1731 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  11. Mac and Cheese From a Box One cup serving 1058 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  12. Processed Cheese 1 slice: 405 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  13. Spaghetti Sauce 1 cup: 1075 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  14. Hot Dogs 1 regular dog, plain: 591 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  15. Pretzels 10 twists: 1078 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  16. Frozen Pizza ¼ of pizza, or 2 slices: 1023 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  17. Smoked Ham Slices 2 thin slices = 780 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  18. Frozen Dinners One typical dinner, on average 1590 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  19. Fast Food Meals Can easily reach 1420 mg of sodium, regular burger and fries Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

  20. Instant Chocolate Pudding 1 cup: 834 mg of sodium No more than 480 mg per food; no more than 2400 mg per day

  21. Sports Drinks 20 ounce bottle: 240 mg of sodium No more than 480 mg per food; no more than 2400 mg per day

  22. Tacos 1 large: 793 mg of sodium No more than 480 mg per food; no more than 2400 mg per day

  23. Canned Beans and Vegetables 1 cup: 450 to 1000 mg of sodium No more than 480 mg per food; no more than 2400 mg per day

  24. How Do You Know If Your Foods Have Too Much Salt?

  25. Read the Label! Sodium is salt! There it is! No food should have more than 480 mg of sodium, anything over that is too much!

  26. How do you hold the salt?

  27. Cook From Scratch

  28. Rinse Canned Beans and Vegetables to Remove Salt

  29. Buy Low Sodium or Salt Free or Fresh or Frozen Varieties

  30. Read The Labels

  31. Try New Seasonings • Lemon Pepper • Vinegar • Lemon Juice • Oregano • Garlic • Chili Pepper • Basil

  32. Take the Salt Shaker Off the Table

  33. Don’t Add Salt When Cooking

  34. Know Which Foods Have Too Much Salt Foods that have over 480 mg of sodium in them Frozen Dinners 1500 mg sodium

  35. What’s the Problem with High Blood Pressure?

  36. High Blood Pressure Hurts: • Heart

  37. High Blood Pressure Hurts: • Brain

  38. High Blood Pressure Hurts: • Eyes

  39. High Blood Pressure Hurts: • Kidneys

  40. Increases Risk of Heart Attacks

  41. Stroke Increases Risk of Stroke

  42. Kidney Failure

  43. Blindness

  44. KNOW YOUR NUMBERS NORMAL BLOOD PRESSURE READING 120/80 HAVE YOUR NUMBERS CHECKED TWICE A YEAR

  45. Reduce High Blood Pressure • Eat healthy • Move more • Reduce stress • Read Labels

  46. Live Healthy and Happy!

  47. Brought to you by: Virginia’s Family Nutrition Education Program, SNAP-Ed

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