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Ways you can reduce sodium in your diet. 


Top ten sodium contributors in our diets

1. Bread

2. Chicken dishes

3. Pizza

4. Pasta dishes

5. Cold cuts

6. Condiments

7. Mexican dishes

8. Sausages, franks, bacon and ribs

9. Cheese

10. Desserts


Regarding Sodium

• How high-sodium foods can quickly add up to a lot. 

• The Government recommends no more than 2,300 mg per day for people aged 50 or younger, and no more than 1,500 mg per day for people aged 51 and older, people with high blood pressure, diabetes, kidney disease, or are African American. 

• Reasons to control your sodium intake.

• 1 in 6 kids already have high blood pressure.

• Eating fewer processed foods.


Five Ways to Slash your Sodium

1. Avoid fast foods.

2. Read nutrition labels on foods and get items with less sodium.

3. Cook more of your own foods.

4. Eat more fruits and veggies. 

5. Eat less processed foods. 


Some practical tips to cut sodium

• Reducing the amount of high sodium foods.

• Open-faced sandwiches. 

• Rince canned beans and vegetables. 




What are some quick practical things I can do to reduce sodium?

How do I know whether to go with the DASH diet or the Mediterranean diet?


Listener Question

Is it wise to take a supplement as a way to get more potassium in your diet?


Resources Mentioned

Very Low Sodium Shopping List 

Super 4 Kids Shopping List 

Gelson's Healthy Living



Email Jessica at



Gelson's Registered Dietitian, Jessica Siegel, has a Masters in Public Health. However, she is not a doctor and her nutritional recommendations are not tailored to specific health problems. Always consult your physician before beginning any nutritional program. 


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