How Salty is Your Daily Diet?

Everyone is talking about reducing the salt in our diet and the foods we eat and I don't mind it one bit. I've always been frustrated by its pervasiveness and irritated when the Chef can't find that delicate balance between bland and "you've got to be kidding me". It's a flavor enhancer when just barely there and a blood pressure-raising, tongue-stinging disaster when over used. While I may view it as an occasional nuisance, salt, or more specifically sodium, has...

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I vary the bread that I buy, but for today, this is what I have. I like a piece of toast in the morning (not everyday, but some days): 160 mg per slice.
I also enjoy cream cheese at least once a week: 150 mg for 2 tablespoons (I eat 1 T when I have it).
Sometimes I'll have a raisin, branny, nutty cereal with fresh blueberries, strawberries or a banana: 230 mg per serving.
Milk with cereal, milk with chocolate syrup after a long workout, milk in coffee: 120 mg per cup.
Maybe 2-3X per month, I'll have an egg: 65 mg per egg.
Great snack, part of lunch, whatever: 120 mg per serving.
About 2X per week, I'll have a turkey sandwich at lunch (2 slices turkey, mustard, raw spinach leaves, red onions, sliced tomatoes): 340 mg for the turkey.
This stuff is to die for and will clean out your sinuses in a jiffy: 70 mg per teaspoon.
Mitch likes this barely there bread because it is soooo low in calories: 80 mg per slice.
With a teaspoon of mayo, dried cranberries and sometimes nuts: 180 mg for 1/2 the can.
Cuz mayo is dreamy and a little goes a long way: 95 mg per tablespoon.
Add a tart punch to your salad: 0-10 mg of sodium per serving.
M-m-m-m-m: 750 mg per serving.
Spaghetti O's at least 1X per quarter (of the year): 630 mg per serving...who am I kidding? I eat the whole can! (1260 mg)
Tomatoes (sometimes I just chop them myself) and pasta: 10 mg for tomatoes and 0 mg in my pasta.
2-3X per month, my tomatoes see ground turkey: 70 mg per serving
Or for whatever: 0 mg sodium
I'd say that I eat some kind of cheese at least 2X per week: ranges from 150 mg for a Mozzarella to 400 mg for a blue per oz.
Barely any sodium in these (mostly under 20 mg).
Some of my favs are a bit high in sodium, while others seem to fit just fine. Looks like I could achieve the 1500 mg per day if I were to mix and match just right, but could easily blow past the 1500 if I combine all wrong.

Breakfast toast

I vary the bread that I buy, but for today, this is what I have. I like a piece of toast in the morning (not everyday, but some days): 160 mg per slice.

2 Comments

Mark Beier said:

Great stuff Jenna! I am so bad at watching my salt. I know I need more when I'm exercising a lot and I try and eat a ton of vegetables and drink a lot of water but I always need a check like this to remind me to not add so much to my daily diet.

Posted on August 30, 2010 12:46 PM

EatRightAroundChicago said:

You're so awesome, Mr. Mark...of Chicago Fit Club (http://www.chicagonow.com/blogs/chicago-fit-club/).

Glad you could relate...it is a challenge!

Posted on August 30, 2010 1:05 PM

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