Wellness Wednesday: The 4 Main Sources of Sodium in Your Diet

First, here are the answers to last week's quiz.  1 cup of tomato juice has more sodium than 10 potato chips.  1/2 cup cottage cheese has more sodium that 1 slice of cheddar or Swiss cheese.  2 Tbsp. salsa has more sodium than 10 tortilla chips.  1 cup canned chicken noodle soup has more sodium than 20 pretzels.

Now let's talk about where that sodium comes from.

• 5% is added while you're cooking.  I've stocked my spice cabinet with several flavors of Mrs. Dash.  It's a flavorful substitute for those sodium-rich rubs, blends, and recipes you're used to.
• 6% is added while eating.  In my apartment, there is a no table salt rule.  If you need added flavor, I have a sodium free table blend (surprise!  Also from Mrs. Dash).
• 12% is from natural sources.  This is naturally-occurring sodium in raw meats, fruits, and vegetables.  Your body needs a certain amount of sodium to function properly and this is the safest place to get it.  As an example, a 2/3 cup serving of frozen peas and carrots with no preservatives contains 125 mg of sodium or 5% of your recommended daily intake.
• A whopping 77% comes from processed and prepared foods.  This is why I said in my last post on this topic that I stick primarily to the perimeter of the grocery store where the fresh food is located.  If it comes in a box, it's probably loaded with sodium.  Would you rather have a rather unsatisfying Hot Pocket or frozen pizza or would you like to have a fulfilling and balanced home cooked meal?

Next Wednesday, we'll talk about how much sodium your body really needs to function.

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