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Study a Sample Sodium Sweep

The chart shows the results of a sodium sweep through the pantry, refrigerator, and freezer of Christy, the stay-at-home mom you met in Chapter 3. Christy shops several times a week because she prefers fresh vegetables, fruit, and seafood, but she also likes to keep frozen and canned staples on hand so she can cook a meal quickly without having to run to the store first. These entries reflect what Christy finds in her kitchen when she checks the sodium in her typical food choices, as well as how often she uses a particular item. (For the purposes of this example, often is defined as once a week or more, occasionally as less than once a week but at least twice a month, and rarely as once a month or less.)

IN STAY-AT-HOME MOM CHRISTY'S KITCHEN

PANTRY

 SODIUM PER SERVING (MG)*

 FREQUENCY OF USE

broths, canned

beef, fat-free

 890 per 1 cup

 often

chicken, low-fat

 860 per 1 cup

 often

soups, canned

chicken noodle, condensed

 890 per 1 cup prepared

 often

cream of mushroom, condensed

 830 per ½ cup condensed

 occasionally

vegetables, canned

corn, organic

 360 per ½ cup

 occasionally

green peas

 380 per ½ cup

 occasionally

green beans, organic

 380 per ½ cup

 often

artichoke quarters

 210 per 4 pieces

 rarely

beans, canned

black

 460 per ½ cup

 often

chickpeas

 440 per ½ cup

 occasionally

kidney

 335 per ½ cup

 often

pinto

 360 per ½ cup

 rarely

cannellini

 390 per ½ cup

 rarely

tomato products, canned

diced tomatoes, “100% natural”

 310 per ½ cup

 often

tomato sauce, “100% natural”

 410 per ¼ cup

 often

tomato paste

 105 per 2 tbsp

 rarely

spaghetti sauces, various flavors

 375 to 520 per ½ cup

 often

sauces, seasonings, and condiments

salsa

 500 per ¼ cup

 often

hoisin sauce

 230 per 1 tbsp

 occasionally

tartar sauce

 125 per 1 tbsp

 occasionally

mustard, yellow

 165 per 1 tbsp

 occasionally

mustard, Dijon

 360 per 1 tbsp

 often

mayonnaise, real

 90 per 1 tbsp

 often

Worcestershire sauce

 165 per 1 tbsp

 occasionally

Louisiana hot sauce

 240 per 1 tsp

 rarely

ketchup

 170 per 1 tbsp

 often

cocktail sauce

 760 per ¼ cup

 occasionally

soy sauce

 1,000 per 1 tbsp

 often

chili powder

 20 per ½ tsp

 often

garlic salt

 240 per ¼ tsp

 often

pasta, rice, and grains

pasta

 0 per 2 oz

 often

brown rice, regular

 0 per ½ cup cooked

 often

long-grain and wild rice mix, seasoned

 390 per ½ cup cooked

 rarely

brown rice pilaf mix, organic

 530 per ½ cup cooked

 often

Thai-style noodle mix

 800 per ²⁄³ cup cooked

 rarely

macaroni and cheese mix, organic

 900 per 1 cup cooked

 occasionally

skillet Stroganoff mix

 750 per 1 cup cooked

 occasionally

cereals

whole-grain clusters

 290 per 1 cup

 often

oatmeal

 0 per ¾ cup

 occasionally

oat rings

 160 per 1 cup

 often

shredded wheat minis

 0 per 1 ¼ cup

 often

crackers, chips, and snacks

whole-wheat crackers, organic

 225 per 6 crackers

 often

rye crispbreads

 70 per 2 slices

 occasionally

graham crackers

 180 per 8 pieces

 rarely

tortilla chips

 150 per 1 oz

 often

potato chips with sea salt

 160 per 1 oz

 often

pretzels, fat-free, salted

 485 per 2 large

 often

popcorn, light microwave

 220 per 1 oz popped

 often

baking products

baking soda

 155 per ⅛ tsp

 occasionally

cornstarch

 0 per 1 tbsp

 often

gelatin, plain

 15 per 1 envelope

 rarely

molasses, dark

 20 per 1 tbsp

 rarely

condensed milk

 45 per 2 tbsp

 rarely

breads

whole wheat

 160 per 1 slice

 occasionally

rye

 200 per 1 slice

 often

English muffin

 200 per muffin

 often

pizza crust, packaged

 350 per 1⁄6 of crust

 occasionally

tuna, canned, albacore

 315 per 3 oz

 often

apple juice, unsweetened

 35 per 8 oz

 often

green tea with ginseng, bottled

 20 per 8 oz

 often

olives, green

 280 per 6 pieces

 rarely

peanut butter, chunky regular

 130 per 2 tbsp

 often

pudding mix, instant sugar-free

 415 per ½-cup serving

 often

*Sodium values have been rounded to the nearest 5 mg.

REFRIGERATOR

 SODIUM PER SERVING (MG)*

 FREQUENCY OF USE

milk, fat-free

 105 per 1 cup

 every day

cheeses

Vermont Cheddar

 175 per 1 oz

 often

Parmesan

 75 per 1 tbsp

 often

Swiss

 55 per 1 oz

 often

yogurt, fat-free

 125 per 6 oz

 often

sour cream, low-fat

 20 per 2 tbsp

 rarely

deli ham, honey-baked, 97% fat-free

 690 per 2 oz

 often

deli turkey breast, fat-free

 500 per 2 oz

 often

*Sodium values have been rounded to the nearest 5 mg.

FREEZER

 SODIUM PER SERVING (MG)*

 FREQUENCY OF USE

frozen, packaged

Italian meatballs

 460 per 6 meatballs

 often

Indian entrée (chicken biryani; 1 serving per container)

 1,080 per serving

 occasionally

Chinese entrée (shrimp in garlic sauce; 2 servings per container)

 1,350 per serving

 often

soy burgers

 380 per 1 burger

 rarely

chicken breasts, cooked

 130 per 3 oz

 often

shrimp, large (31–40 count)

 805 per 3 oz

 occasionally

frozen, unpackaged/unlabeled

chicken breasts, raw

 80 per 4 oz

 often

tilapia, raw

 60 per 4 oz

 occasionally

sirloin steak, raw

 60 per 4 oz

 occasionally

ground beef, 95% lean, raw

 100 per 4 oz

 often

pork chops, raw

 60 per 4 oz

 occasionally

*Sodium values have been rounded to the nearest 5 mg.

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