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Sodium
Most of us consume much more sodium
than we need for good health. Learn
about sodium and how to give extra
sodium the shake.
Did you know?
• Ready-to-eat cereal contributes only 3% of
the sodium in the Canadian diet. 2
• Over time, Kellogg Canada has lowered the
sodium is some of our popular cereals by
an average of about 22%. For example,
we’ve lowered the amount of sodium in
Kellogg’s* All-Bran Original* cereal from
310 to 190 milligrams per serving—a
decrease of 39%.
What is sodium?
Sodium is a mineral that the body needs
for good health. Sodium helps regulate
fluid balance and blood pressure, transmit
nerve impulses, and relax muscles.1
If the body needs sodium, why do we hear
that we should cut back?
The body needs just a small amount
of sodium—far less than most of us
consume. Getting too much isn’t good for
our health. Generally, the higher
a person’s sodium intake, the higher their
blood pressure will be. On the
flip side, cutting back on sodium helps
lower blood pressure.1
How much sodium should we consume?
For more information:
Health Canada
hc-sc.gc.ca
Dietitians of Canada
dietitians.ca
Kellogg’s Nutrition*
kelloggsnutrition.ca
Your body needs some sodium to work
properly. Healthy adults need only
1500 mg of sodium each day, and it is
recommended that adults have more no
more than 2300 mg in a day.
It is estimated that Canadians consume an
average of 3400 mg of sodium per day1, so
we have some trimming to do!
Are sodium and salt the same thing?
No. Sodium is part of salt, which is
also known as sodium chloride.
Where does sodium come from
in our diet?
Salt is the main source of sodium in our
diets, but here’s a surprise: salt used at the
table and in cooking provides only a small
amount of the sodium we consume. Most
sodium comes from salt added to foods
during manufacturing.1 Salt serves many
purposes in food such as enhancing
natural flavours, preserving freshness and
improving texture. Food companies have
been searching for decades for an
ingredient that tastes and acts like salt,
but it has been a challenge to find a good
substitute.
Which foods tend to be higher
in sodium?
Examples are many canned soups,
vegetables and tomato juices; cured meats
such as ham, bacon, hot dogs and lunch
meats; some frozen entrees and pizzas;
packaged seasoned grain dishes; and
condiments such as soy sauce, ketchup,
pickles and olives.
What foods tend to be lower in sodium?
Examples are fresh or plain frozen fruits
and vegetables; fresh meat, poultry and
seafood; plain pasta and rice and some
cereals; and milk, yogurt and eggs.
These simple tricks can help you
trim the sodium in your diet—
wherever you are.
Take It Slow
When Eating Out
In the Kitchen
• Cut back on salt a little at a time.
Your taste for salt will lessen over time.
• Ask for no extra salt on your food.
• Use herbs and spices in place of salt in
recipes for casseroles, soups, stews and
sauces.
Put Potassium on Your Plate
• A healthy diet containing foods high in
potassium and low in sodium may reduce
the risk of high blood pressure.
• Eat a variety of fruits and vegetables such
as potatoes, sweet potatoes,
beet greens, spinach, bananas,
peaches, apricots and cantaloupe.
• Order sauces and salad dressings on
the side and use just a little.
• Check the sodium content of fast food
on the restaurant’s website so you can
order “sodium smart” when you get
there.
At the Supermarket
• Wash away some sodium by rinsing
canned vegetables and beans under
running water.
• Use only half the seasoning packet
included in packaged mixes for rice,
pasta and soups.
• Use the % Daily Value (DV) on the
Nutrition Facts table to check if a food
has a little or a lot of sodium. Look for
foods that have less than 15% DV of
sodium.
• Reduce the amount of salt added
to cooking water for pasta, rice and hot
cereals.
• Also use the % DV to compare different
products. Choose those with the lowest
amount of sodium.
• Skip the salt shaker and try a squeeze of
lemon or lime juice, splash of vinegar or
shake of a salt-free seasoning blend
instead.
• Buy low sodium foods if possible. Look
for words like “sodium free”, “low
sodium”, “reduced sodium” or “no added
salt” on the label.
At the Table
• Choose small portions of
higher-sodium foods such as lunch
meats, hot dogs, bacon and pickles.
• Balance out your day. If you choose
higher sodium foods for lunch, try to
eat a lower sodium supper.
• Use less of condiments like soy sauce, or
try reduced-sodium versions.
References
1. Health Canada, It’s Your Health – Sodium, June 2012.
2. Canadian Community Health Survey, Cycle 2.2, Nutrition (2004).
This information is not medical advice and should not replace consultation with your health care provider before
starting a new exercise program or eating plan.
* © 2013, Trademark of Kellogg Company used under licence by Kellogg Canada Inc.