How to Reduce Sodium Intake
March 14, 2013
When shopping for food, consumers can read food labels and choose foods that are lower in sodium.
The Nutrition Facts Label on food and beverage packages lists the “Percent Daily Value (%DV)” of sodium in one serving of a food, based on 2,400 mg per day. The %DV tells you whether a food contributes a little or a lot to your total daily diet. Foods providing 5%DV or less of sodium per serving are considered low in sodium and foods providing 20%DV or more of sodium per serving are considered high. But remember, all of the nutrition information on the label is based upon one serving of the food and many packaged foods have more than one serving.
It is recommended that consumers not exceed 100% of the daily value for sodium and those advised to limit intake to 1,500 mg per day should aim for about 65% of the daily value.
Consumers can also be aware of the sources of sodium in their diet. In a report issued in February 2012, CDC identified these 10 foods as the greatest sources of sodium:
- breads and rolls
- luncheon meat, such as deli ham or turkey
- poultry, fresh and processed—(Much of the raw chicken bought from a store has been injected with a sodium solution.)
- cheeseburgers and other sandwiches
- cheese, natural and processed
- pasta dishes
- meat dishes, such as meat loaf with gravy
- savory snack foods, such as potato chips, pretzels and popcorn
And how do you know how much sodium is in the food served at your favorite restaurant? Fasano notes that many chain restaurants are putting the nutritional content of their foods—including calories, fats, sodium and sugars—on their websites, or it’s available by asking for it.
FDA has also created a number of online resources to help consumers reduce their sodium intake. They include:
- A Sodium Reduction website provides links to resources on how to reduce the amount of sodium in your diet.
- A Sodium Education website offers consumer advice on how to use the Nutrition Facts Label to reduce sodium intake.
- The Spot the Block campaign challenges tweens from 9 to 13 to use the Nutrition Facts Label (the “block”) to make healthy food choices.