Sodium can be sneaky!

Breakfast, lunch, dinner, and snacks can add up to more than 4,000 mg of sodium for the day.  Throughout the day, the average American consumes nearly 3,500 mg of sodium for the day.  That is more than two times the amount recommended by the American Heart Association.  Too much sodium can be risky for your health.  Thankfully, meals with lower sodium can be just as delicious and can keep your sodium in check.

You deserve the right to take back control of the sodium in your food. The first step? Watch for the hidden sodium in food, then take action and make your voice heard by telling the food industry that you want healthier foods!

Here is how the sodium can add up:


Sausage & cheese omelet with hash browns and orange juice

Total sodium: 1,016 mg


Veggie omelet with sweet potato home fries and orange fruit cup

Total sodium: 188 mg

Breakfast Tip: Add color! Replace some meats, cheeses, and side dishes with flavorful fruits and vegetables.


Morning Snack

Banana Bread

Total sodium: 181 mg


Fresh banana

Total sodium: 1 mg

Snack tip: Satisfy your sweet tooth with a delicious piece of fruit.



Turkey sandwich with a side salad and a pickle

Total sodium: 1,935 mg


Turkey sandwich with a side salad and cucumber slices

Total Sodium: 668

Lunch Tips:

Use veggies to add flavor instead of salty condiments, sauces and sides.
Compare labels on salad dressings. Choose the option with less sodium.
When dining out, ask for your meal to be prepared without extra salt.


Afternoon Snack

Potato chips

Total sodium: 148 mg


Unsalted almonds

Total sodium: 0 mg


Snack tip:

Need an afternoon pick-me-up? Choose nuts for extra crunch.
Compare labels. Choose the item with the lesser amount of sodium.



Chicken with boxed macaroni and cheese and veggies

Total sodium: 1,062 mg


Chicken with homemade macaroni and cheese and fresh veggies

Total sodium: 277 mg


Dinner Tip:

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! Compare labels. Choose the item with the lesser amount of sodium.


Option 1 Grand Total: 4,342 mg sodium

Option 2 Grand Total: 1,134 mg sodium

Daily amount of sodium recommended by the American Heart Association for most adults: 1,500 mg.


Healthy Tips

Community Health Services of Union County, Inc. 

Call Us:  704-296-0909

Sip Smarter

Replace sugary beverages…

  • full-calorie soft drinks
  • energy/sports drinks
  • sweetened “enhanced water” drinks
  • sweet tea
  • sweetened coffee drinks

…with these better choices:

  • water – plain, sparkling and flavored
  • diet soft drinks
  • coffee and tea without added sugars

The facts may surprise you.

Most Americans consume nearly 20 teaspoons of added sugars each day. That’s TRIPLE the recommended daily limit for women and DOUBLE for men!
Sugar-sweetened beverages like soda and energy/sports drinks are the #1 SOURCE of added sugars in our diet.
A can (12 FL OZ) of regular soda has about 150 calories and 10 teaspoons of added sugar.

The possibilities will delight you!

Try these tips to switch to drinks with less added sugars. They will quench your thirst and taste good.

Start cutting back. Take steps to reduce or replace added sugars (caloric sweeteners) in your diet:

  • Replace some of your drinks with water.
  • Swap full-calorie soda with diet soda.
  • Reduce the amount of sugar in your coffee and tea.
  • Add plain or sparkling water to drinks to keep some of the flavor with less added sugars per serving.

Choose water. Make water the easy, more appealing choice:

  • Carry a refillable water bottle.
  • Add a splash of 100% fruit juice or slices of citrus, berries and even cucumbers for a boost of flavor.
  • Try seltzer, club soda or sparkling water if you crave the fizz.
  • Add a low-calorie sweetener.

Make it at home. Family favorites like hot chocolate, lemonade, smoothies, fruit punch, chocolate milk and coffee drinks easily can be made at home with less added sugars.

 Start with unsweetened beverages, then flavor to taste with additions like fruit, non-fat milk, low-calories sweeteners, and herbs and spices.

Read the label, and choose wisely. Some drinks that appear to be healthy may be high in calories and added sugars. Check servings per container and ingredients list. Keep in mind that added sugars go by many names, including sucrose, glucose, maltose, dextrose, high fructose corn syrup, concentrated fruit juice, agave nectar and honey.