The nutrition facts label is a great place to start when trying to lower sodium intake. Sodium is often high in foods that are highly processed, such as ketchup, salad dressing, barbecue sauce, seasoning packets, frozen or boxed meals, canned goods, and snack foods. Processed foods are required to have a nutrition facts label and that label must show how much sodium is in the product.
To read the nutrition facts label properly, first check the serving size. Then, review the sodium line to find out how much sodium is in each serving. Finally, be honest with yourself about how many servings you’re actually eating.
If your sodium goal is no more than 1,500mg a day, a good target to aim for is 500mg of sodium or less per meal. If you eat a few snacks throughout the day, the per meal sodium limit may need to be lower to account for the sodium in those snacks. Also, keep in mind all aspects of a meal when determining how much sodium you are consuming.
To reduce sodium intake, look for packaged goods with these indications on the label:
- No sodium
- Very low sodium
- Low sodium
- No salt added
Now that you know how to shop smart and read a nutrition label, here are some healthy swaps and tips to lower sodium intake that can help you meet recommended limits each day.
