Most of the sodium we eat comes from packaged and restaurant foods, not the salt shaker. This free printable lists the foods that add the most sodium and gives a simple lower-sodium swap for each one.
What's in the PDF
Page 1: High sodium foods and swaps. Twelve common high-sodium foods, including deli meats, canned soup, pizza, bread and tortillas, processed cheese, pickles, soy sauce, salty snacks, seasoning packets, regular canned vegetables and beans, fast food, and enhanced chicken and pork. Each one is paired with an easy swap.
Page 2: My Sodium Check. A one-day tracker for adding up sodium from labels, with targets: under 2,300 mg a day, or 1,500 mg on the DASH diet.
How to use it
Hand it out in heart health, blood pressure, and DASH diet classes. Ask clients to track one day, then pick two swaps for the next day. It is a simple way to show where the sodium hides.
Download the High Sodium Foods List PDF
Next step: the free low-sodium grocery list and the sodium chart by food group. Find more in our Free Nutrition Handout Hub.
