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Tip #9: Eat Smart, The Salty Six

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Low Salt Foods

Welcome to tips for living a healthier life: the Healthy for Good Program (HFG). This week's tip (#9) is to Eat Smart.

As a part of the Healthy for Good healthy living movement, you can receive two health tips via a text message per week. Text "HealthyUtah" to 51555.

The Salty Six

The Salty Six infographic

Foods Highest in Sodium


As part of a healthy dietary pattern, the American Heart Association recommends 2,300 milligrams (mgs) or less a day of sodium. To limit your salt intake, be on the lookout for the foods highest in sodium when eating.

These six popular foods can add high levels of sodium to your diet:

  1. Breads and rolls. Some foods that you might eat throughout the day, such as bread, can add up to a lot of sodium even though each serving may not seem high in sodium.
  2. Pizza. A slice pepperoni pizza can contain almost a third of your daily recommended dietary sodium. Try swapping in veggies to your next slice.
  3. Sandwiches. A sandwich or burger from a fast food restaurant can contain more than 100 percent of your daily suggested dietary sodium.
  4. Cold cuts and cured meats. One 2 oz. serving, or 6 thin slices, of deli meat can contain as much as a third of your daily recommended dietary sodium.
  5. Soup. Sodium in one cup of canned soup of the same variety can range from 49 to 830 milligrams - more than a third of your daily recommended intake.
  6. Burritos and tacos. Taco toppings and burrito fillings can pack a big sodium punch. Choose burritos and tacos that are full of veggies and lean sources of protein.

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HFG is a partnership with the American Heart Association.