Sodium is an important part of our diet that's naturally found in fresh foods, but we don't want to consume too much. Lots of it is added to processed or prepared foods and can be tricky to keep track of.
Here's a tip sheet to help you track and manage your sodium intake.
Aim to have no more than 2300mg a day.
Average Sodium Intake for an American Diet:
Amount of salt in common condiments:
1 tsp salt 2300 mg
1 Tbsp patis 1500 mg
1 Tbsp shoyu 1000 mg
1 Tbsp oyster sauce 640 mg
1 Tbsp low sodium shoyu 575 mg
1 Tbsp hoisin 260 mg
1 Tbsp catsup 180 mg
1 Tbl Worchestershire, 165 mg
1 Tbl of salsa 75-120mg
1 tsp Dijon Mustard 120 mg
1 tsp Tabasco 30 mg
Vinegar 0
Lemon/lime juice 0
Citrus zest 0
Basil, garlic, ginger and other fresh herbs and spices little or none
*Always read the label as brands differ in sodium content
Recipe ideas
Fresh Salsa
2 tomatoes, diced
1/4 cup coriander, fresh, chopped
1/4 cup onion, chopped or 2 green onions, chopped
1/2 tbsp lime juice
1/2 tbsp red wine vinegar
1 tbsp olive oil
1/4 tbsp pepper
1 Tbsp contains 6 mg of sodium
1 Tbsp of plain greek yogurt with 1 tsp of Dijon mustard = 130mg of sodium
For tangy flavor, mix low sodium shoyu with equal parts lemon juice