钠 Can be Sneaky Infographic
Salt (sodium) can be sneaky
早餐, lunch, dinner, 和 snacks can add up to nearly 4,000 mg of sodium for the day.
Throughout the day, the average American consumes nearly 3,400 milligrams of sodium for the day. That is more than two times the amount recommended by the American Heart Association for ideal heart health. Too much sodium can be risky for your health. Thankfully, meals with lower sodium can be just as delicious 和 can keep your sodium in check.
Here’s how the sodium can add up:
早餐
香肠 & cheese omelet with hash browns 和 orange juice
Total sodium: 697 mg
vs.
Egg 和 veggie breakfast s和wich on a whole-grain English muffin
Total sodium: 547mg
提示:早餐 添加颜色! Replace some meats, cheeses, 和 side dishes with flavorful fruits 和 vegetables.
早上吃零食
蜂蜜小面包
Total sodium: 280 mg
vs.
香蕉
总钠:1毫克
零食提示: Satisfy your sweet tooth with a delicious piece of fruit.
午餐
Turkey s和wich on white bread with cheese 和 a side salad 和 a pickle
Total sodium: 1,532mg
vs.
Turkey s和wich on whole-grain bread with lettuce 和 tomato slices with a side salad 和 cucumber slices
Total sodium: 650 mg
午餐小贴士:
- Use veggies to add flavor instead of salty condiments, sauces 和 sides.
- 比较标签 on salad dressings. Choose the option with less sodium.
- When dining out, ask for your meal to be prepared without extra salt.
下午的零食
薯片
Total sodium: 148 mg
vs.
新鲜的杏仁
总钠:1毫克
零食提示:
- Need an afternoon pick-me-up? Choose nuts for extra crunch.
- 比较标签. Choose the item with the lesser amount of sodium.
晚餐
Chicken with boxed macaroni 和 cheese 和 frozen veggies (salted)
Total sodium: 1,207 mg
vs.
Chicken with homemade veggie macaroni 和 cheese 和 fresh veggies (unsalted)
Total sodium: 370 mg
晚餐提示:
- Prepare food at home to have more control over the sodium in food. Replace salt in recipes with herbs, spices, citrus, or vinegar.
- Foods that look the same may contain different amounts of salt. 比较标签. Choose the item with the lesser amount of sodium.
Option 1 Gr和 Total: 3,864 mg sodium
Option 2 Gr和 Total: 1,569 mg sodium
The daily amount of sodium recommended for ideal health by the American Heart Association for most adults is 1,500 mg.
Take back control of the salt in your food.
© Copyright 2022 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved. Unauthorized use prohibited.
