The latest Dietary Guidelines recommend that the average healthy American consumes fewer than 2,300 milligrams of sodium per day.
But, according to the CDC, most people actually eat foods that add the salt up to 3,400 mg every day.
You may be avoiding cheese, pretzels, cold cuts and other salty foods that are wrecking your diet because they are the most obvious source of sodium.
1
Bagels
A medium size pain bagel has 470 mg of sodium. Even a 100% Whole Wheat bagel has 565 mg. “Depending on what you’re putting on them, you can consume almost a whole day’s worth of salt in one meal,” Deborah Malkoff-Cohen, registered dietitian and certified diabetes educator, says. “I usually ask people to at least have an English muffin [bagel] or a bialy,” she adds. A cinnamon raisin bagel has 287 mg of sodium.Photo Credit: ShutterstockClick Here to See Foods That Are Surprisingly High In Salt
2
Salad Dressings
Everybody adds dressings because they make a boring salad with green leaves taste so much better, Malkoff says, but you should ask for the sauces to be on a side, if you are at a restaurant, and use it “conservatively.” Just one tablespoon of Italian dressing has 243 mg of sodium; Balsamic Vinaigrette salad dressing has 280 mg. Ranch is a little better with 122 mg of salt in one tablespoon. The salad can be unhealthy for several other reasons.Photo Credit: Shutterstock
3
Frozen Dinners
Some frozen dinners are delicious but all of them have more sodium than you should consume in a single meal, especially for dinner. Some have as much as 1,800 mg. The extra salt will cause the body to retain water, leaving you bloated, at the very least. “It’s always better to eat fruits and vegetables with no salt,” Malkoff says.Photo Credit: Shutterstock Click Here to See Foods That Are Surprisingly High In Salt
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4
Cereal
A bowl of cereal with skimmed milk for breakfast has about 200-250 mg of sodium per serving which us usually ¾ of a cup or 32 grams. “Serving size is a big deal,” Malkoff says, “because no one east just one.” The milligrams of salt add up quickly this way. Some cereals have too much sugar too. Photo Credit: Shutterstock
5
Anything Canned
Canned foods always have salt in them that has been added for preservation, Malkoff says. Even half a cup of canned green beans has 290 mg of salt. One cup of canned chicken soup has 1,571 mg. To put things in perspective: One cup of canned carrots has 353 mg of sodium. One cup of sliced fresh carrots has 88 mg. Click Here to See Foods That Are Surprisingly High In SaltPhoto Credit: Shutterstock
But what about bread, cereal and even hot chocolate? They certainly don't taste briny but the amount of salt they contain per serving may shock you.
- Hristina Byrnes, The Active Times