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Combine Strategies

You are not limited to only one way of cutting back on sodium in the foods you love. In Christy's case, she and her family really like Chinese dishes, but most commercially prepared dishes are just too high in sodium to eat regularly.

If the family decides they don't want to do without, however, Christy can do two things: make a delicious home-cooked version for weekly family dinners and buy a lower-sodium frozen brand for an occasional treat. With both strategies, she's effectively lessening the impact of that one dish on her and her family's overall sodium intake.

RETHINK, REPLACE, REDUCE AT HOME

ORIGINAL TOP HIGH-SODIUM FOODS (HIGHEST TO LOWEST)

 SODIUM (MG)*

 TAKE THIS ACTION …

 FOR A SAVINGS OF …

frozen Chinese entrée (shrimp with garlic sauce)

 1,350 per serving

 RETHINK: Do without or

 1,350

   

 REPLACE: Buy or make a lower-sodium version at 780 mg

 570

frozen Indian entrée (chicken biryani)

 1,080 per serving

 REDUCE: Buy half as often

 (saving reached over time)

soy sauce

 1,000 per 1 tbsp

 REDUCE: Use half as much or

 500

   

 REPLACE: Buy a lower-sodium brand

 450

chicken noodle soup, canned, condensed

 890 per 1 cup prepared

 RETHINK: Do without

 890

chicken broth, low-fat

 860 per 1 cup

 REPLACE: Buy a lower-sodium brand or make Chicken Broth

 290, 825

cream of mushroom soup, canned, condensed

 830 per ½ cup condensed

 REDUCE: Use less often or

 830

   

 REPLACE: Buy a lower-sodium brand

 350

frozen shrimp, large (31–40 count)

 805 per 3 oz

 REPLACE: Buy a lower-sodium brand

 580

cocktail sauce

 760 per ¼ cup

 REPLACE: Make Cocktail Sauce

 410

organic brown rice pilaf mix

 530 per ½ cup cooked

 RETHINK: Do without

 530

black beans, canned

 460 per ½ cup

 REPLACE: Buy a lower-sodium brand

 250

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

Opposite, you'll find a chart that illustrates how Christy combed her sodium-smart research for 10 of her high-sodium offenders so she could easily consider the best options for her family's lifestyle and food culture.

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