OK In Health - Pass On the Salt

Comparison of Sodium in Foods - September 2017

What Sodium is in Your Food?

By 'PASS on the SALT'

No Salt or Low Salt diet

Last month, we look at "Taking it One Grain at a Time!".

I discussed how we thought we had a fairly good low sodium diet until my daughter had to start a low sodium renal diet. We rarely use salt when cooking or on the table and were feeling pretty proud of ourselves, it was only when she went to the paediatric renal dietician that we realized how much hidden sodium was actually in our foods.

This month we look at how much sodium is in our every day foods.

Are you trying to cut down on salt? It isn't the easiest thing to do if you are used to adding salt to everything to enhance the flavour. And the fact that many foods come pre-salted often doesn't help. This article sets forth some ways in which you can start your journey to a less salty cuisine and a healthier you.

These charts are an average amount of sodium. Read your labels as it will be your friend and watch the serving size too. 

 Protein

Food

Serving Size

Milligrams/Sodium

Bacon

1 medium slice

155

Chicken (dark meat)

3.5 oz roasted

87

Chicken (light meat)

3.5 oz roasted

77

Egg, fried

1 large

162

Egg, scrambled with milk

1 medium slice

171

Dried beans, peas or lentils

1 cup

4

Haddock

3 oz cooked

74

Halibut

3 oz cooked

59

Ham (roasted)

3.5 oz

1300-1500

Hamburger (lean)

3.5 oz broiled medium

77

Hot dog (beef)

1 medium

585

Peanuts, dry roasted

1 oz

228

Pork loin, roasted

3.5 oz

65

Roast lamb leg

3.5 oz

65

Roast veal leg

3.5 oz

68

Salmon

3 oz

50

Shellfish

3 oz

100 to 325

Shrimp

3 oz

190

Spareribs, braised

3.5 oz

93

Steak, T-bone

3.5 oz

66

Tuna, canned in spring water

3 oz chunk

300

Turkey, dark meat

3.5 roasted

76

Turkey, light meat

3.5 roasted

63

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dairy Products

Food

Serving Size

Milligrams/Sodium

American Cheese

1 oz

443

Buttermilk, salt added

1 cup

260

Cheddar cheese

1 oz

175

Cottage cheese, low fat

1 cup

918

Milk, whole

1 cup

120

Milk, skim or 1%

1 cup

125

Swiss cheese

1 oz

75

Yogurt, plain

1 cup

115

 

Vegetables and Vegetable Juice

Food

Serving Size

Milligrams/Sodium

Asparagus

6 spears

10

Avocado

1/2 medium

10

Beans, white, cooked

1 cup

4

Beans, green

1 cup

4

Beets

1 cup

84

Broccoli, raw

1/2 cup

12

Broccoli, cooked

1/2 cup

20

Carrot, raw

1 medium

25

Carrot, cooked

1/2 cup

52

Celery

1 stalk raw

35

Corn boiled, (sweet, no butter/salt)

1/2 cup

14

Cucumber

1/2 sliced

1

Eggplant, raw

1 cup

2

Eggplant, cooked

1 cup

4

Lettuce

1 leaf

2

Lima beans

1 cup

5

Mushrooms

1/2 cup (raw or cooked)

1-2

Mustard greens

1/2 chopped

12

Onions, chopped

1/2 cup (raw or cooked)

2-3

Peas

1 cup

4

Potato

1 baked

7

Radishes

10

11

Spinach, raw

1/2 cup

22

Spinach, cooked

1/2 cup

63

Squash, acorn

1/2 cup

4

Sweet potato

1 small

12

Tomato

1 small

11

Tomato juice, canned

3/4 cup

660

 

Fruits and Fruit Juices

Food

Serving Size

Milligrams/Sodium

Apple

1 medium

1

Apple juice

1 cup

7

Apricots

3 medium

1

Apricots (dried)

10 halves

3

Banana

1 medium

1

Cantaloupe

1/2 cup chopped

14

Dates

10 medium

2

Grapes

1 cup

2

Grape juice

1cup

7

Grapefruit

1 medium

0

Grapefruit juice

1 cup

3

Orange

1 medium

1

Orange juice

1 cup

2

Peach

1

0

Prunes

10

3

Raisins

1/3 cup

6

Strawberries

1 cup

2

Watermelon

1 cup

3

 

Breads and Grains

Food

Serving Size

Milligrams/Sodium

Bran flakes

3/4 cup

220

Bread, whole wheat

1 slice

159

Bread, white

1 slice

123

Bun, hamburger

1

241

Cooked cereal (instant)

1 packet

250

Corn flakes

1 cup

290

English muffin

1/2

182

Pancake

1 (7-inch round)

431

Rice, white long grain

1 cup cooked

4

Shredded wheat

1 biscuit

0

Spaghetti

1 cup

7

Waffle

1 frozen

235

 

Convenience Foods

Food

Serving Size

Milligrams/Sodium

Canned soups

1 cup

600-1,300

Canned and frozen main dishes

8 oz

500-2,570

Please note: These are sodium content ranges—the sodium content in certain food items may vary. Please contact your dietitian for specific product information.

READ Your Labels

Next month, we will look at some ideas for meal-time.




'PASS  on the SALT''PASS's Bio: Are you trying to cut down on salt? It isn't the easiest thing to do if you are used to adding salt to everything to enhance the flavour. And the fact that many foods come pre-salted often doesn't help. These 'Pass on The Salt' articles sets forth some ways in which you can start your journey to a less salty cuisine and a healthier you. Please contact your dietitian for specific information. These articles are only a guideline. - Email


Celtic Angel Tour to Ireland with Cindy Smith & Maria O'Farrell Carr

Copyright © 2004- 2011 OKinHealth.com. This article is of the copyright of OK in Health and the author; any reproduction, duplication and transmission of the article are to have prior written approval by OK in Health or the author.

IMPORTANT DISCLAIMER
This information and research is intended to be reliable, but its accuracy cannot be guaranteed. All material in this article is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this newsletter / e-magazine / website. Readers should consult their doctor and other qualified health professionals on any matter relating to their health and well-being. The information and opinions provided in this newsletter / e-magazine/website are believed to be accurate and sound, based on the best judgment available to the authors. Readers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for any errors or omissions. OK in Health is not responsible for the information in these articles or for any content included in this article which is intended as a guide only and should not be used as a substitute to seeking professional advice from either your doctor or a registered specialist for yourself or anyone else.
Connect with Us
facebook    twitter

Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Wellness Tip
Potato Power
The potatoe's reputation as a high-carb, white starch has removed it from the meals of many who are trying to lose weight. Did you know that potatoes are actually very healthful and can fit into even the most calorie-conscious eating plan? They are not only fat and cholesterol free but are also rich in antioxidants, dietary fiber, vitamin C and potassium. The key is to choose toppings carefully. Top with low-fat, low-calorie options such as salsa, chopped veggies, herbs, beans, nonfat sour cream or low-fat shredded cheese.


Maria's Ireland Sacred Tours


Wellness Directory
Celtic Wisdom Keeper, Healer and Intuitive Readings with Maria O'Farrell Carr, AEP
Specialty: Angel Empowerment Practitioner
Maria is a very powerful and gifted healer, Celtic Wisdom Keeper, Angel & Fairy Card Reader and medical intuitive. Maria works a Expos and with clients thru Skype or by phone
View Details


Maria's Ireland Sacred Tours


Event
Healing Massage Certificate Course (Fort St. John)
Date: Dec 1, 2017
Location: Interior & Northern BC
Learn basic techniques of intuitive massage & how to move energy out of the body. Lots of hands-on! Fun & interesting!
View Details


Float Body and Mind Wellness in Penticton


Article
Going to Bat for our Furry Flying Friends
Bats are fascinating creatures, and they’re more important than many people realize. A bat can eat more than 1,000 insects in an hour – up to 6,000 a night. Some bats consume bugs that attack agricultural crops and some feast on pests like gnats and mosquitoes. The 25 million free-tailed bats in Bracken Cave, Texas, eat more than 200 tonnes of insects every summer night! Some bats are also pollinators...
Full Article


Celtic Angel Tour to Ireland with Cindy Smith & Maria O'Farrell Carr


Recipe
Raw Almond Cherry Macaroons
Category: Raw Foods
Description: Cherries can be sweet or sour, red or black. My favorite varieties are the big black ones. We used to enjoy “Bing” cherries I commonly now see a variety called “Lapins”. Cherries contain anthocyanins, the red pigment in berries. Cherry anthocyanins have been shown to reduce pain and inflammation. Anthocyanins are also potent antioxidants. In addition, they appear to significantly lower blood levels of cholesterol and triglycerides. Cherries are considered a warm food and are great for increasing circulation. They make an excellent detoxifying food, helping the body eliminate uric acid and cleanse the kidneys. They contain ellagic acid, an anticancer compound. So, not only do they taste fabulous, they are also very healthy. A word of caution, cherries are considered to be part of the “Dirty Dozen” when it comes to fruits and vegetables that have been found to contain the highest levels of pesticide residues. So, it is vitally important to choose only organically grown cherries. They may be considerably more expensive, but your health is worth every extra penny you spend.
Fresh cherries are best stored in a bag in the fruit drawer of your refrigerator. They can also be pitted and frozen into serving sized portions. Fruit leathers made with cherries or combined with other fruits are an excellent way to prolong cherry season. Try these tasty Raw Almond Cheery Macroons - Sandra Butler
Full Recipe


Bodysentials - Youth Nutritional Product - Before and After school shakes