1. WHERE’S THE SALT? How Much Salt Do You Eat Every Day?

2. Are you feeding your family too much salt?

3. The right amount is 2,300 milligrams or one teaspoon of salt a day That is all that is allowed for what is already in food and what you add to it. Check labels carefully

4. If you are older or more likely to have high blood pressure, you should consume only ¾ teaspoon of salt a day. That’s 1800 milligrams a day

5. However, Americans consume, on average, about 3,400 milligrams of sodium a day; much more than they need

6. SODIUM IS HIDDEN EVERYWHERE!

7. HIGH SODIUM FOODS Ramen noodles Convenience Macaroni and Cheese Spaghetti Sauce Canned tomatoes and other canned vegetables Dill Pickles Canned soups Cheeses, including sliced, processed cheese

8. Condensed Tomato Soup 1690 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day One bowl, 1 ½ cup serving

9. Ramen Noodles 1434 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day 1 package prepared with seasoning packet

10. Dill Pickles One 4 inch long dill pickle 1731 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

11. Mac and Cheese From a Box One cup serving 1058 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

12. Processed Cheese 1 slice: 405 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

13. Spaghetti Sauce 1 cup: 1075 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

14. 1 regular dog, plain: 591 mg of sodium Hot Dogs Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

15. Pretzels 10 twists: 1078 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

16. Frozen Pizza ¼ of pizza, or 2 slices: 1023 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

17. Smoked Ham Slices 2 thin slices = 780 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

18. Frozen Dinners 1590 mg of sodium Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day One typical dinner, on average

19. Fast Food Meals Can easily reach 1420 mg of sodium, regular burger and fries Rule of thumb: No more than 480 mg per food; no more than 2400 mg per day

20. Instant Chocolate Pudding No more than 480 mg per food; no more than 2400 mg per day 1 cup: 834 mg of sodium

21. Sports Drinks No more than 480 mg per food; no more than 2400 mg per day 20 ounce bottle: 240 mg of sodium

22. Tacos No more than 480 mg per food; no more than 2400 mg per day 1 large: 793 mg of sodium

23. Canned Beans and Vegetables No more than 480 mg per food; no more than 2400 mg per day 1 cup: 450 to 1000 mg of sodium

24. How Do You Know If Your Foods Have Too Much Salt?

25. Read the Label! There it is! No food should have more than 480 mg of sodium, anything over that is too much! Sodium is salt!

26. How do you hold the salt?

27. Cook From Scratch

28. Rinse Canned Beans and Vegetables to Remove Salt

29. Buy Low Sodium or Salt Free or Fresh or Frozen Varieties

30. Read The Labels

31. Try New Seasonings Lemon Pepper Vinegar Lemon Juice Oregano Garlic Chili Pepper Basil

32. Take the Salt Shaker Off the Table

33. Don’t Add Salt When Cooking

34. Know Which Foods Have Too Much Salt Foods that have over 480 mg of sodium in them Frozen Dinners 1500 mg sodium

35. What’s the Problem with High Blood Pressure?

36. High Blood Pressure Hurts: Heart

37. High Blood Pressure Hurts: Brain

38. High Blood Pressure Hurts: Eyes

39. High Blood Pressure Hurts: Kidneys

40. Increases Risk of Heart Attacks

41. Stroke Increases Risk of Stroke

42. Kidney Failure

43. Blindness

44. KNOW YOUR NUMBERS NORMAL BLOOD PRESSURE READING 120/80 HAVE YOUR NUMBERS CHECKED TWICE A YEAR

45. Reduce High Blood Pressure Eat healthy Move more Reduce stress Read Labels

46. Live Healthy and Happy!

47. Brought to you by: Virginia’s Family Nutrition Education Program, SNAP-Ed