How I Cut 6,999mg of Sodium

By Phillip Rhodes
June 01, 2011
Credit: Photo: Randy Mayor
That's three days' worth of salt. These examples show that some foods are worth avoiding; other cases just require sodium savvy.
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Cut Back on Hidden Sodium

Credit: Photo: Randy Mayor
Wondering where all the sodium is hidden? You’ll be surprised at the unlikely (and sometimes highly likely—looking at you, salty margarita) places we found the mg’s. Take a little trip with us through an editor’s day to see where he cut back.
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6:20 AM

Credit: Photo: Randy Mayor
Read cereal box before pouring the bowl. Had avoided Frosted Mini-Wheats because of the sugar but notice they contain much less sodium than my usual bran-and-raisin routine.

Saved: 245mg

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6:22 AM

Credit: Photo: Randy Mayor
While eating cereal, peruse milk label. See that milk naturally contains about 100mg sodium per cup. Hmm...

Saved: 0mg

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7:45 AM

Credit: Photo: Randy Mayor

Put new milk smarts to good use: Order 12-ounce dark roast instead of a mostly milk latte. Figure sodium savvy earns me a treat: a shot of half-and-half.

 

Saved: 114mg

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12:30 PM

Credit: Photo: Randy Mayor
Run out to fast casual soup-and-sandwich chain for lunch. Instead of a smoked turkey (smoked = salty) and Swiss on wheat, opt for roast beef and cheddar.

Saved: 810mg

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12:31 PM

Credit: Photo: Randy Mayor
Hold the pickle spear.

Saved: 306mg

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3:00 PM

Credit: Photo: Randy Mayor
Stressful meeting. Relieve frustration by ripping apart an orange instead of dipping into smoked almond supply.

Saved: 160mg

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6:15 PM

Credit: Photo: Randy Mayor
Tasty cocktail after work with friends at nearby Mexican place: Order margarita sans salt.

Saved: 435mg

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6:30 PM

Credit: Photo: Randy Mayor
Resist urge to polish off most of basket of chips. Restrain myself to, let's say, one-tenth.

Saved: 484mg

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7:15 PM

Credit: Photo: Randy Mayor
On the way home, pass billboard luring me to Taco Bell for 5 Buck Box of burritos and tacos. Resist.

Saved: 3,030mg

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7:40 PM

Credit: Photo: Randy Mayor
Start prepping dinner—two quick chicken paillards and salad. Recipe calls for ¼ teaspoon salt for chicken. Use kosher instead of table, which reduces sodium by 20%.

Saved: 110mg

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7:41 PM

Credit: Photo: Randy Mayor
Glad I bought natural chicken that hasn't been plumped with salty stock.

Saved: 440mg

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8:00 PM

Credit: Photo: Randy Mayor
Bypass the full-sodium bottle of vinaigrette and make my own.

Saved: 365mg

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9:30 PM

Credit: Photo: Randy Mayor
Time for House Hunters International. After 20 minutes of sofa surfing, feel heartburn coming on. Pop antacids—calcium-based instead of surprisingly sodium-heavy plop-and-fizz kind.

Saved: 500mg

Now, on to bed...

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