Some foods with large amounts of sodium

Very high sodium content  (over 1000 mg of salt in 100 grams of food)
Anchovies, meat tenderisers, MSG, soy sauce (even the low salt variety), gravy powder, normal salt, stock cubes, meat extract, ham, salami, corned beef, meat pies, bacon, sausages, spring rolls, dim sims, smoked salmon, salted pretzels, parmesan cheese, blue-vein cheese, cheese spread, processed cheddar cheese, olives, kelp, normal baking powder, crumpet, flavoured cracker biscuits.

High sodium content (400 to 1000 mg of salt in 100 grams of food )
Bread, luncheon meat, pate, potato crisps, frankfurts, pizza, hamburger, fried takeaway foods, canned / packet soups, canned fish (salmon, tuna), butter, hard cheeses, pies, sausage rolls, Chinese and Lebanese foods, savoury biscuits, some cereals (Corn Flakes, Rice Bubbles, Special K, Coco Pops, Frosties, Nutri-grain, Fruit Loops, Weeties, Lite Start), some soda waters, most sauces (excluding mayonnaise, coleslaw dressing, Italian dressing)

Medium sodium content (120 to 400 mg of salt in 100 grams of food)
Sweet biscuits, salted nuts, canned vegetables, toasted muesli, cheesecake, cottage cheese and ricotta, mozzarella cheese, hot chips, caramels, toffee, pastry, cakes.

Many of the above products do come in salt-reduced / low salt varieties. This should be evident from the product information on the label.

Reducing dietary sodium

A major problem associated with reducing sodium intake is that in the average Australian’s diet, only 20 per cent of the sodium consumed is added by the consumer. The other 80 per cent is already added to the bought foods (70 per cent) or is naturally occurring in food (10 per cent).

The main foods that contribute to sodium in the diet are bread, spreads such as butter and margarine, cheese, biscuits, takeaway foods, and sauces. (A list of the foods that people need to monitor if they are to reduce their sodium intake can be found in the boxed section below.) The contribution of each food to sodium intake depends on the amount of the food the person eats as well as the sodium content of the food. For example, the vegemite in a vegemite sandwich has a much higher sodium concentration than the bread, but the bread provides more sodium because there is much more of it.

Some foods taste ‘salty’, making their high sodium content obvious. However, many foods are able to hide their added sodium quite well so that it is difficult to taste. The sugar in sweet processed foods hides the taste of sodium very well; for example in cakes, biscuits and some breakfast cereals. The sodium added to cakes and biscuits comes mainly from the baking powder used in their preparation.

Bread is a very important source of sodium and contributes about 25 per cent of daily sodium intake. There are some ‘salt-reduced’ breads and it is important to purchase these types of bread if serious about reducing dietary sodium intake. People can also make their own ‘no added salt’ bread at home. The sodium content of ‘normal breads’ does vary, so if a ‘low-salt’ variety is not available, look at the product information on the packaging to find out which has the least sodium. Similarly, breakfast cereals vary widely in their sodium content, so try to choose one with a low level.

With regard to the rest of the diet, the best way to reduce sodium intake is to reduce the quantity of prepared foods purchased. Try to prepare as many meals as possible at home from fresh ingredients or ingredients that are labelled ‘salt reduced’ or have ‘no salt added’.

Many brands of packaged products used in home cooking, such as tomatoes and stocks, have no salt added. There are even unsalted peanut butters. Look for these rather than the ones with added salt. They will normally have ‘no added salt’ displayed on the label. People can also tell by looking at sodium content data displayed in the ‘nutritional information’ label.

If the family is used to having salt added to their food, ask them to be patient. Although their food will initially taste different, they will usually get used to the difference in about two to three weeks and eventually they will prefer their food without salt. The impact of reducing salt in meals can be lessened by adding flavour substitutes, such as herbs, curry spices, garlic, onion, lemon, lime, vinegar, plum jam etc.

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