Tips on Lowering Sodium
 Eat fresh fruits and vegetables
(naturally low in sodium)
 Read nutrition labels
 Purchase low-sodium products
 When using canned items, wash
the food item with water to remove
excess salt
About Us
The Texas Obesity Research Center
(TORC) promotes interdisciplinary
research, education and training and
fosters local community collaborations to
develop state-of-the-art Obesity Prevention
and Control methodologies through cross
sectional and longitudinal research
investigating psychosocial, environmental
and biologic determinants of obesity and
its consequences
 Prepare food using little or no salt-
Ex: Ramen noodles- try not
using the flavor packets
Use more herbs and spices
instead
 Limit salty snacks like chips and
pretzels
 Limit the consumption of
processed foods
 Avoid fast food. Most meals
contain more than your daily
recommended intake of sodium in
just one serving.
For more information about the Texas
Obesity Research Center contact:
Texas Obesity Research Center
3855 Holman St., Garrison Gym, Rm. 105H
Houston, TX 77204-6015
713.743.1183
torc@uh.edu
Visit us at
https://www.uh.edu/torc
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Reducing Salt and
Sodium in Your
Diet
Determining Sodium
Content
What is Sodium?
Foods High in Sodium
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Sodium is an essential nutrient that
is required in a small amount. It
helps to maintain water balance
within the cells, along with the
function of nerve impulses and
muscle contractions.
Processed and prepared foods
Tomatoes and tomato products
Soups
Table salt
Cheese
Deli meats
Canned vegetables
How much Sodium?
Dietary Guidelines for Americans
recommend that sodium intake
should be limited to 2,300 mg a day.
 1/2
teaspoon of salt = 1,200 mg of
sodium
1
teaspoon of salt = 2,400 mg of
sodium
Some products include terms related
to sodium. Here are some common
terms and their meanings:
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Sodium-free – fewer than 5
milligrams of sodium per serving
Very low-sodium – 35 milligrams or
fewer per serving
Low-sodium – 140 milligrams or
fewer per serving
Reduced sodium – usual sodium
level is reduced by 25 percent
Unsalted, no salt added or without
added salt – made without the salt
that's normally used, but still contains
the sodium that's a natural part of the
food itself
Disadvantages of Too Much
Sodium Consumption
 Increase in blood pressure
 Increase risk of heart attack and
stroke
 Increase risk of kidney diseases
 Increase risk of stomach cancer