1. Dario Diaz

2. 141 mg
(1 Tbsp )
81mg
(1c up)
81mg
(185g)
147mg
(1 slice)
14mg
(16 fl oz)
879mg
(1 tbsp)
55 mg
(1 white)

3. What is it & what is it for?
• Mineral, Electrolyte, positive charged
ion
• water retention, muscle function
• Works with potassium to prevent
cramps

4. How much do I need?
• Minimum: 180mg (deficiency nearly
impossible)
• Upper limit: 2300mg
• AHA recommendation: 1500mg
• Average for Americans: 3400mg
(147% of limit)
* 2300 mg is the sodium in a
single teaspoon of salt!!!

5. Excess Intake?
• Leads to atherosclerosis, high blood pressure, heart disease
• > 89% adults & >90% of US children consume too much

6. Where does it come from?
• MOST OF THE US INTAKE OF SODIUM
DOESN’T COME FROM SALT!
• Salt, pre-packaged foods & beverages, dairy,
meats, cured/deli meats, baked goods artificial
sugar, some fruits and vegetables

8. Top Contributors: AHA’s “Salty Six”
• Bread: 294mg / 2 slices
• Cold cuts &
cured meat: 1150mg / 1oz
• Pizza: 760 mg / 1 slice pepperoni
• Poultry: 230 mg / 1 chicken tender
• Soup: 840 mg / cup canned chicken noodle soup
• Sandwiches: 720mg / 6in Subway club

9. Other high sodium foods:
• Salt , soy sauce
• Salted foods: pretzels & nuts
• Sauces & dressings
• Instant soups & broths
• Pickles
• Canned foods
• Cheeses

10. Ways to cut back
• Eat out less often
• Low sodium alternatives
• Use salt replacements: Mrs. Dash or
potassium chloride
• Fresh or frozen produce whenever possible
• DON’T put salt on your food

11. What is low-sodium?
• Sodium free: < 5mg/serving (0%)
• Low sodium: < 140mg/serving (6%)
• Very low sodium: <35mg/serving (1.5%)
• Reduced sodium: reduced by at least 25% of the
original's sodium
• %sodium is out of 2300mg (the upper limit)

12. Keep in mind…
• “Reduced” sodium doesn’t necessarily mean “low” sodium
• Always check the nutrition label (especially SERVING
SIZE)before deciding on a food
½ cup condensed
870mg sodium
38% upper limit
½ cup condensed
660 mg sodium
29% upper limit

13. Cooking with less sodium
• Try to boil, braise, bake or stir fry using less salt or
use salt alternative
• Make your own broth instead of using bouillon;
refrigerate or freeze to cook with it later
• Avoid ready made sauces and marinades
• Add flavor with fresh or dry herbs
• Try the herb + acid + grain combination eg
lemon + thyme + quinoa

14. What about sea salt?
• Sea Salt takes up less space when
measuring & has minerals…
• BUT sodium content is almost the same as
table salt & amount of minerals is
negligible
• Adding it to your diet won’t help

15. Other tips
• Aerobic exercise: jogging, biking, swimming
• High potassium: banana, tomato, melon, beans, potatoes, dark
green leafy vegetables
• Stay well hydrated (9c water for women and 13c water for men)