While many people focus on the amount of sugar and fat they eat, salt content is one important but often neglected factor.

Eating too much salt has a major impact on health long term, alongside several side effects and potential risks.

These include weight gain, increased blood pressure, higher risks of heart disease and stroke for those who are salt sensitive, and a feeling of bloating and heaviness after a high-salt meal.

​

But what you may not know is just how much salt is actually present in many of the items we buy from the supermarket and fast food restaurants.

According to Nutritionist and Dietitian Susie Burell, the daily suggested amount of sodium intake is 2,000 milligrams (mg), whereas the average Australian has been found to consume almost double that target.

Excess salt consumption can often lead to numerous health problems. Credit: Shutterstock

A great proportion of this excess salt can be found in many of the meals from cafes, restaurants and supermarkets.

For example, the ingredients on a Crust Meat Deluxe Pizza contain 5,700 mg of sodium. If you were to eat the whole pie in one sitting, you would be eating more than twice the recommended daily intake of sodium.

Even seemingly smaller portions can contain a lot of sodium, as seen with Lee Kum Kee’s Mongolian Lamb Ready Sauce. Even factoring in its four-person serving suggestion, it has a whopping 4,130 mg of sodium in just 120 g—over half the recommended daily intake.

​

Pizza toppings also contribute to salt content. Even has 2,800 mg of sodium in its 80-gram pack. But if you opt for a meaty feast like buffalo chicken, you could be consuming up to 4,000 mg of sodium, twice the recommended daily limit.

Popular fast-food options like Red Rooster’s Half Chicken Pack and Nando’s Half Chicken Pack may not be as healthy as they seem, with sodium levels exceeding 2,800 mg per meal.

Even when cooking at home, it’s important to be cautious of seasoning choices. Products like Hart & Soul's All-Natural Teriyaki Stir Fry contain a hefty 2,800 mg of salt, despite claims of ‘No Nasties.’

For those who enjoy charcuterie, a mere 100 grams of prosciutto can contribute to almost 2,600 mg of sodium to your platter.

​

When choosing fast-food burgers, a Betty’s Double Burger contains 2,250 mg of sodium. Mexican cuisine can also be sodium-heavy, with a single burrito from Guzman Y Gomez packing over 2,000 mg of salt.

KFC’s menu has salt content that ranges from 1,960 to 2,400 mg of sodium, while ready-to-eat meals can also be sodium-laden, such as the Fantastic Chicken Noodle Bowl with 1,890 mg of salt.

Even movie popcorn and plant-based options aren’t immune to high salt content, with 1,880 mg of salt for a large popcorn and 1,740 mg for Plantry Plant Based Food Co’s Pad See Ew.

Lastly, even seemingly innocuous soy sauce in your sushi contains 1,500 mg of sodium in just one tablespoon, making it turn from a seemingly healthy meal to a high-salt meal.

Below, you’ll find other fast food and supermarket meals along with the amounts of salt that they feature in each serve:

Salt content can easily spike in quantity even in seemingly ‘healthy’ food. Credit: Senior Discount Club

Excessive salt intake is linked to various health issues, including hypertension and heart disease, so it's crucial to be mindful of hidden sources of salt in seemingly healthy dishes.

To maintain a genuinely healthy meal, consider using low-sodium soy sauce or using it sparingly in your meal preparations.

A great way to monitor salt content is to check the packaging. If the amount of sodium per serve seems higher than the suggested daily intake, it could be a good idea to look for healthier alternatives.

You can also opt to dine out less frequently, as restaurants and processed foods often pack in excess sodium. Home-cooked meals with natural herbs and spices like rosemary, thyme, garlic, and oregano can help enhance the flavours in your dish.

Keeping the salt shaker out of reach during meals may also help you adjust to lower salt levels over time. These little changes can ultimately lead to a healthier life!

Key Takeaways

• Nutritionist and Dietitian Susan Burell says some popular fast food and supermarket meals have high salt content, posing potential health risks.
• Daily sodium intake should be 2,000 mg, but Australians are consuming almost double due to foods that are packed with salt such as Crust Meat Deluxe Pizza and Lee Kum Kee Sauce Mongolian Lamb Ready Sauce.
• Even food products marketed as healthier options, like Nando's and Red Rooster chicken packs, can have high sodium content due to the seasoning and sauces used.
• Products with seemingly healthy bases such as soy sauce can contain high amounts of salt, turning a seemingly healthy meal like sushi into a high-salt meal.

What are your tips and advice to avoid eating too much salt? Do you have salt-free recipes that you would like to share? Please let us know in the comments below!

 

[Littleboy8]

While many people focus on the amount of sugar and fat they eat, salt content is one important but often neglected factor.

Eating too much salt has a major impact on health long term, alongside several side effects and potential risks.

These include weight gain, increased blood pressure, higher risks of heart disease and stroke for those who are salt sensitive, and a feeling of bloating and heaviness after a high-salt meal.

​

But what you may not know is just how much salt is actually present in many of the items we buy from the supermarket and fast food restaurants.

According to Nutritionist and Dietitian Susie Burell, the daily suggested amount of sodium intake is 2,000 milligrams (mg), whereas the average Australian has been found to consume almost double that target.

View attachment 30181

Excess salt consumption can often lead to numerous health problems. Credit: Shutterstock

A great proportion of this excess salt can be found in many of the meals from cafes, restaurants and supermarkets.

For example, the ingredients on a Crust Meat Deluxe Pizza contain 5,700 mg of sodium. If you were to eat the whole pie in one sitting, you would be eating more than twice the recommended daily intake of sodium.

Even seemingly smaller portions can contain a lot of sodium, as seen with Lee Kum Kee’s Mongolian Lamb Ready Sauce. Even factoring in its four-person serving suggestion, it has a whopping 4,130 mg of sodium in just 120 g—over half the recommended daily intake.

​

Pizza toppings also contribute to salt content. Even has 2,800 mg of sodium in its 80-gram pack. But if you opt for a meaty feast like buffalo chicken, you could be consuming up to 4,000 mg of sodium, twice the recommended daily limit.

Popular fast-food options like Red Rooster’s Half Chicken Pack and Nando’s Half Chicken Pack may not be as healthy as they seem, with sodium levels exceeding 2,800 mg per meal.

Even when cooking at home, it’s important to be cautious of seasoning choices. Products like Hart & Soul's All-Natural Teriyaki Stir Fry contain a hefty 2,800 mg of salt, despite claims of ‘No Nasties.’

For those who enjoy charcuterie, a mere 100 grams of prosciutto can contribute to almost 2,600 mg of sodium to your platter.

​

When choosing fast-food burgers, a Betty’s Double Burger contains 2,250 mg of sodium. Mexican cuisine can also be sodium-heavy, with a single burrito from Guzman Y Gomez packing over 2,000 mg of salt.

KFC’s menu has salt content that ranges from 1,960 to 2,400 mg of sodium, while ready-to-eat meals can also be sodium-laden, such as the Fantastic Chicken Noodle Bowl with 1,890 mg of salt.

Even movie popcorn and plant-based options aren’t immune to high salt content, with 1,880 mg of salt for a large popcorn and 1,740 mg for Plantry Plant Based Food Co’s Pad See Ew.

Lastly, even seemingly innocuous soy sauce in your sushi contains 1,500 mg of sodium in just one tablespoon, making it turn from a seemingly healthy meal to a high-salt meal.

Below, you’ll find other fast food and supermarket meals along with the amounts of salt that they feature in each serve:

View attachment 30182

Salt content can easily spike in quantity even in seemingly ‘healthy’ food. Credit: Senior Discount Club

Excessive salt intake is linked to various health issues, including hypertension and heart disease, so it's crucial to be mindful of hidden sources of salt in seemingly healthy dishes.

To maintain a genuinely healthy meal, consider using low-sodium soy sauce or using it sparingly in your meal preparations.

A great way to monitor salt content is to check the packaging. If the amount of sodium per serve seems higher than the suggested daily intake, it could be a good idea to look for healthier alternatives.

You can also opt to dine out less frequently, as restaurants and processed foods often pack in excess sodium. Home-cooked meals with natural herbs and spices like rosemary, thyme, garlic, and oregano can help enhance the flavours in your dish.

Keeping the salt shaker out of reach during meals may also help you adjust to lower salt levels over time. These little changes can ultimately lead to a healthier life!

Key Takeaways

• Nutritionist and Dietitian Susan Burell says some popular fast food and supermarket meals have high salt content, posing potential health risks.
• Daily sodium intake should be 2,000 mg, but Australians are consuming almost double due to foods that are packed with salt such as Crust Meat Deluxe Pizza and Lee Kum Kee Sauce Mongolian Lamb Ready Sauce.
• Even food products marketed as healthier options, like Nando's and Red Rooster chicken packs, can have high sodium content due to the seasoning and sauces used.
• Products with seemingly healthy bases such as soy sauce can contain high amounts of salt, turning a seemingly healthy meal like sushi into a high-salt meal.

What are your tips and advice to avoid eating too much salt? Do you have salt-free recipes that you would like to share? Please let us know in the comments below!

I don’t use salt in anything not even pasta water I mean “why” would you.

 

[Veggiepatch]

I don’t use salt in anything not even pasta water I mean “why” would you.

It is said that adding salt to water to make it boil at a higher temperature and faster is somewhat contentious.

You would have to add 200 grams of salt to a litre of water to make any measurable difference. Who would do that?

 

[lonelyasacloud]

Don’t add salt to your food and eat as many unprocessed real foods as possible

 

[Lizzie1149]

While many people focus on the amount of sugar and fat they eat, salt content is one important but often neglected factor.

Eating too much salt has a major impact on health long term, alongside several side effects and potential risks.

These include weight gain, increased blood pressure, higher risks of heart disease and stroke for those who are salt sensitive, and a feeling of bloating and heaviness after a high-salt meal.

​

But what you may not know is just how much salt is actually present in many of the items we buy from the supermarket and fast food restaurants.

According to Nutritionist and Dietitian Susie Burell, the daily suggested amount of sodium intake is 2,000 milligrams (mg), whereas the average Australian has been found to consume almost double that target.

View attachment 30181

Excess salt consumption can often lead to numerous health problems. Credit: Shutterstock

A great proportion of this excess salt can be found in many of the meals from cafes, restaurants and supermarkets.

For example, the ingredients on a Crust Meat Deluxe Pizza contain 5,700 mg of sodium. If you were to eat the whole pie in one sitting, you would be eating more than twice the recommended daily intake of sodium.

Even seemingly smaller portions can contain a lot of sodium, as seen with Lee Kum Kee’s Mongolian Lamb Ready Sauce. Even factoring in its four-person serving suggestion, it has a whopping 4,130 mg of sodium in just 120 g—over half the recommended daily intake.

​

Pizza toppings also contribute to salt content. Even has 2,800 mg of sodium in its 80-gram pack. But if you opt for a meaty feast like buffalo chicken, you could be consuming up to 4,000 mg of sodium, twice the recommended daily limit.

Popular fast-food options like Red Rooster’s Half Chicken Pack and Nando’s Half Chicken Pack may not be as healthy as they seem, with sodium levels exceeding 2,800 mg per meal.

Even when cooking at home, it’s important to be cautious of seasoning choices. Products like Hart & Soul's All-Natural Teriyaki Stir Fry contain a hefty 2,800 mg of salt, despite claims of ‘No Nasties.’

For those who enjoy charcuterie, a mere 100 grams of prosciutto can contribute to almost 2,600 mg of sodium to your platter.

​

When choosing fast-food burgers, a Betty’s Double Burger contains 2,250 mg of sodium. Mexican cuisine can also be sodium-heavy, with a single burrito from Guzman Y Gomez packing over 2,000 mg of salt.

KFC’s menu has salt content that ranges from 1,960 to 2,400 mg of sodium, while ready-to-eat meals can also be sodium-laden, such as the Fantastic Chicken Noodle Bowl with 1,890 mg of salt.

Even movie popcorn and plant-based options aren’t immune to high salt content, with 1,880 mg of salt for a large popcorn and 1,740 mg for Plantry Plant Based Food Co’s Pad See Ew.

Lastly, even seemingly innocuous soy sauce in your sushi contains 1,500 mg of sodium in just one tablespoon, making it turn from a seemingly healthy meal to a high-salt meal.

Below, you’ll find other fast food and supermarket meals along with the amounts of salt that they feature in each serve:

View attachment 30182

Salt content can easily spike in quantity even in seemingly ‘healthy’ food. Credit: Senior Discount Club

Excessive salt intake is linked to various health issues, including hypertension and heart disease, so it's crucial to be mindful of hidden sources of salt in seemingly healthy dishes.

To maintain a genuinely healthy meal, consider using low-sodium soy sauce or using it sparingly in your meal preparations.

A great way to monitor salt content is to check the packaging. If the amount of sodium per serve seems higher than the suggested daily intake, it could be a good idea to look for healthier alternatives.

You can also opt to dine out less frequently, as restaurants and processed foods often pack in excess sodium. Home-cooked meals with natural herbs and spices like rosemary, thyme, garlic, and oregano can help enhance the flavours in your dish.

Keeping the salt shaker out of reach during meals may also help you adjust to lower salt levels over time. These little changes can ultimately lead to a healthier life!

Key Takeaways

• Nutritionist and Dietitian Susan Burell says some popular fast food and supermarket meals have high salt content, posing potential health risks.
• Daily sodium intake should be 2,000 mg, but Australians are consuming almost double due to foods that are packed with salt such as Crust Meat Deluxe Pizza and Lee Kum Kee Sauce Mongolian Lamb Ready Sauce.
• Even food products marketed as healthier options, like Nando's and Red Rooster chicken packs, can have high sodium content due to the seasoning and sauces used.
• Products with seemingly healthy bases such as soy sauce can contain high amounts of salt, turning a seemingly healthy meal like sushi into a high-salt meal.

What are your tips and advice to avoid eating too much salt? Do you have salt-free recipes that you would like to share? Please let us know in the comments below!

If you don't eat salt you will die. Your body needs it. Better to cut out sugar and all its relatives than salt. Best to do an electrolyte mix, make your own if you can or buy a reputable one. Too many suggesting people do stuff that is not scientifically proven.

 

[Lizzie1149]

I don’t use salt in anything not even pasta water I mean “why” would you.

We actually need salt. Our bodies have to have salt. Best way to get it is an electrolyte mix. Sodium, potassium and magnesium in the right quantities each day. Nothing wrong with salt, just hype by those who have no idea. Cut out the sugar and you might stay healthy. Cut out all salt and you will get quite ill

 

[Joseph Gallina]

Yes, cut out all processed foods, sugar and carbs. I note most of the foods on the list are just processed crap not only full of preservatives, vegetable oils, sugar, high carb, maltodextrin etc but probably contained highly refined useless salt. Salt is vital in our diets and unless you have underlying existing health issues (eg. high blood pressure caused by our western diet) then a good quality sea salt or Himalayan salt is what we need. However even today you need to make sure that the salt that I mention is still clean and good quality as unscrupulous manufacturers are trying to produce it as cheaply as possible.

As you eventually eliminate sugar, carbs and processed foods and switch your body over the burning fat for fuel, your body will expunge a fair bit of salt, so a dietary intake of it will be essential.

 

[Lizzie1149]

Yes, cut out all processed foods, sugar and carbs. I note most of the foods on the list are just processed crap not only full of preservatives, vegetable oils, sugar, high carb, maltodextrin etc but probably contained highly refined useless salt. Salt is vital in our diets and unless you have underlying existing health issues (eg. high blood pressure caused by our western diet) then a good quality sea salt or Himalayan salt is what we need. However even today you need to make sure that the salt that I mention is still clean and good quality as unscrupulous manufacturers are trying to produce it as cheaply as possible.

As you eventually eliminate sugar, carbs and processed foods and switch your body over the burning fat for fuel, your body will expunge a fair bit of salt, so a dietary intake of it will be essential.

Absolutley but it's not what the doctors and dieticians tell them

 

[Joseph Gallina]

Absolutely but it's not what the doctors and dieticians tell them.

Yes exactly. They don't study this. They (doctors) provide a medicine-based response. Dieticians and nutritionists follow health guidelines which have been determined as the standard practise for care. Until such time as those guidelines are reviewed and changed this is the sort of information we will always get. The problem also is that SDC will only post Information pertaining to these sorts of things based on the same principles.

 

[Littleboy8]

Don’t add salt to your food and eat as many unprocessed real foods as possible

I don’t use salt in anything not even pasta water I mean “why” would you.

I didn’t say I didn’t have salt I said I don’t use salt.im a peppery kind of gal

 

[Bridgit]

If you don't eat salt you will die. Your body needs it. Better to cut out sugar and all its relatives than salt. Best to do an electrolyte mix, make your own if you can or buy a reputable one. Too many suggesting people do stuff that is not scientifically proven.

Yes you are right - a balance of sodium-potassium-magnesium is crucial to good health.

 

[Lynjw]

While many people focus on the amount of sugar and fat they eat, salt content is one important but often neglected factor.

Eating too much salt has a major impact on health long term, alongside several side effects and potential risks.

These include weight gain, increased blood pressure, higher risks of heart disease and stroke for those who are salt sensitive, and a feeling of bloating and heaviness after a high-salt meal.

​

But what you may not know is just how much salt is actually present in many of the items we buy from the supermarket and fast food restaurants.

According to Nutritionist and Dietitian Susie Burell, the daily suggested amount of sodium intake is 2,000 milligrams (mg), whereas the average Australian has been found to consume almost double that target.

View attachment 30181

Excess salt consumption can often lead to numerous health problems. Credit: Shutterstock

A great proportion of this excess salt can be found in many of the meals from cafes, restaurants and supermarkets.

For example, the ingredients on a Crust Meat Deluxe Pizza contain 5,700 mg of sodium. If you were to eat the whole pie in one sitting, you would be eating more than twice the recommended daily intake of sodium.

Even seemingly smaller portions can contain a lot of sodium, as seen with Lee Kum Kee’s Mongolian Lamb Ready Sauce. Even factoring in its four-person serving suggestion, it has a whopping 4,130 mg of sodium in just 120 g—over half the recommended daily intake.

​

Pizza toppings also contribute to salt content. Even has 2,800 mg of sodium in its 80-gram pack. But if you opt for a meaty feast like buffalo chicken, you could be consuming up to 4,000 mg of sodium, twice the recommended daily limit.

Popular fast-food options like Red Rooster’s Half Chicken Pack and Nando’s Half Chicken Pack may not be as healthy as they seem, with sodium levels exceeding 2,800 mg per meal.

Even when cooking at home, it’s important to be cautious of seasoning choices. Products like Hart & Soul's All-Natural Teriyaki Stir Fry contain a hefty 2,800 mg of salt, despite claims of ‘No Nasties.’

For those who enjoy charcuterie, a mere 100 grams of prosciutto can contribute to almost 2,600 mg of sodium to your platter.

​

When choosing fast-food burgers, a Betty’s Double Burger contains 2,250 mg of sodium. Mexican cuisine can also be sodium-heavy, with a single burrito from Guzman Y Gomez packing over 2,000 mg of salt.

KFC’s menu has salt content that ranges from 1,960 to 2,400 mg of sodium, while ready-to-eat meals can also be sodium-laden, such as the Fantastic Chicken Noodle Bowl with 1,890 mg of salt.

Even movie popcorn and plant-based options aren’t immune to high salt content, with 1,880 mg of salt for a large popcorn and 1,740 mg for Plantry Plant Based Food Co’s Pad See Ew.

Lastly, even seemingly innocuous soy sauce in your sushi contains 1,500 mg of sodium in just one tablespoon, making it turn from a seemingly healthy meal to a high-salt meal.

Below, you’ll find other fast food and supermarket meals along with the amounts of salt that they feature in each serve:

View attachment 30182

Salt content can easily spike in quantity even in seemingly ‘healthy’ food. Credit: Senior Discount Club

Excessive salt intake is linked to various health issues, including hypertension and heart disease, so it's crucial to be mindful of hidden sources of salt in seemingly healthy dishes.

To maintain a genuinely healthy meal, consider using low-sodium soy sauce or using it sparingly in your meal preparations.

A great way to monitor salt content is to check the packaging. If the amount of sodium per serve seems higher than the suggested daily intake, it could be a good idea to look for healthier alternatives.

You can also opt to dine out less frequently, as restaurants and processed foods often pack in excess sodium. Home-cooked meals with natural herbs and spices like rosemary, thyme, garlic, and oregano can help enhance the flavours in your dish.

Keeping the salt shaker out of reach during meals may also help you adjust to lower salt levels over time. These little changes can ultimately lead to a healthier life!

Key Takeaways

• Nutritionist and Dietitian Susan Burell says some popular fast food and supermarket meals have high salt content, posing potential health risks.
• Daily sodium intake should be 2,000 mg, but Australians are consuming almost double due to foods that are packed with salt such as Crust Meat Deluxe Pizza and Lee Kum Kee Sauce Mongolian Lamb Ready Sauce.
• Even food products marketed as healthier options, like Nando's and Red Rooster chicken packs, can have high sodium content due to the seasoning and sauces used.
• Products with seemingly healthy bases such as soy sauce can contain high amounts of salt, turning a seemingly healthy meal like sushi into a high-salt meal.

What are your tips and advice to avoid eating too much salt? Do you have salt-free recipes that you would like to share? Please let us know in the comments below!

It’s hard with food intolerances as most tolerable foods contain more salt and sugar esp GF ones. I make most of my own and don’t add salt

 

[Lizzie1149]

Yes exactly. They don't study this. They (doctors) provide a medicine-based response. Dieticians and nutritionists follow health guidelines which have been determined as the standard practise for care. Until such time as those guidelines are reviewed and changed this is the sort of information we will always get. The problem also is that SDC will only post Information pertaining to these sorts of things based on the same principles.

Yes there is much money to be made from sick people. A lot of health issues are also diet issues. But people think because someone has a university degree they know best. I like to follow the citizen scientist as they are the ones who have experienced it all first hand and found a way to heal

 

[Stevo114]

Salt and sugar are fine....moderation of course. If you eat mainly fresh you won't have any problems - it is when you live on packaged and processed foods when you get the problem.

Asian cooking needs salt to balance flavours, it is used to release moisture when frying and you add it to pasta to ease sticking. And how can you have a tequila slammer without salt!

Just use common sense.

 

[Lizzie1149]

Salt and sugar are fine....moderation of course. If you eat mainly fresh you won't have any problems - it is when you live on packaged and processed foods when you get the problem.

Asian cooking needs salt to balance flavours, it is used to release moisture when frying and you add it to pasta to ease sticking. And how can you have a tequila slammer without salt!

Just use common sense.

Unfortunately common sense isn't that common these days and the push is toward getting people to eat highly processed junk, Just look at the advertising. Moderation is not an option for some especially diabetics. They really need to abstain from any form of sugar to ensure their blood glucose doesn't rise too high or have spikes where the insulin is dumped into the system to fix it. Doing that on a regular basis causes die off of the beta cells in the pancreas and the awful health issues that go with it.

 

[Veggiepatch]

I didn’t say I didn’t have salt I said I don’t use salt.im a peppery kind of gal

And I took you as a spicy gal!

 

[Veggiepatch]

Himalayan salt is just mined sodium chloride, as is rock salt, with minerals included to give a pinkish hue. These minerals are probably manganese compounds in composition and provide ZERO health benefits over regular table salt.

Just another money grabbing exercise disguised as a "health" benefit. Oh the gullible!

 

[Littleboy8]

And I took you as a spicy gal!

Sugar and spice and all things nice

 

[Veggiepatch]

Here are some false claims made by the Himalayan salt zealots. Don't laugh too hard!

Full of Nutrients and Minerals​

Contains Detoxifying Properties to Help Clean and Soften Your Skin​

Aids Weight Loss by Expelling Excess Water from the Cells​

Helps in the Management of Muscle Cramps​

Enhance Blood Circulation​

And the bottom line from the Sea Salt Superstore is:-

"Undoubtedly, Himalayan pink salt is much more than just a flavorful seasoning. It can help to promote better health, including improved digestion, improved circulation, and better hydration. It can also help to reduce stress, improve mood, and even support bone health."

With 95 to 99% sodium chloride, all this barium, magnesium, manganese, calcium and copper and iron, these compounds sure do a mighty job. But it's all smoke and mirrors.

All these claims yet Himalayan salt does not contain one important component - iodine. So much for enhancing an underactive thyroid.

FUN FACT: You would need to ingest 1.7 kgs of Himalayan salt per day to attain the recommended daily dietary intake of potassium. That's some horribly salty fish and chips!

 

[Tygie]

While many people focus on the amount of sugar and fat they eat, salt content is one important but often neglected factor.

Eating too much salt has a major impact on health long term, alongside several side effects and potential risks.

These include weight gain, increased blood pressure, higher risks of heart disease and stroke for those who are salt sensitive, and a feeling of bloating and heaviness after a high-salt meal.

​

But what you may not know is just how much salt is actually present in many of the items we buy from the supermarket and fast food restaurants.

According to Nutritionist and Dietitian Susie Burell, the daily suggested amount of sodium intake is 2,000 milligrams (mg), whereas the average Australian has been found to consume almost double that target.

View attachment 30181

Excess salt consumption can often lead to numerous health problems. Credit: Shutterstock

A great proportion of this excess salt can be found in many of the meals from cafes, restaurants and supermarkets.

For example, the ingredients on a Crust Meat Deluxe Pizza contain 5,700 mg of sodium. If you were to eat the whole pie in one sitting, you would be eating more than twice the recommended daily intake of sodium.

Even seemingly smaller portions can contain a lot of sodium, as seen with Lee Kum Kee’s Mongolian Lamb Ready Sauce. Even factoring in its four-person serving suggestion, it has a whopping 4,130 mg of sodium in just 120 g—over half the recommended daily intake.

​

Pizza toppings also contribute to salt content. Even has 2,800 mg of sodium in its 80-gram pack. But if you opt for a meaty feast like buffalo chicken, you could be consuming up to 4,000 mg of sodium, twice the recommended daily limit.

Popular fast-food options like Red Rooster’s Half Chicken Pack and Nando’s Half Chicken Pack may not be as healthy as they seem, with sodium levels exceeding 2,800 mg per meal.

Even when cooking at home, it’s important to be cautious of seasoning choices. Products like Hart & Soul's All-Natural Teriyaki Stir Fry contain a hefty 2,800 mg of salt, despite claims of ‘No Nasties.’

For those who enjoy charcuterie, a mere 100 grams of prosciutto can contribute to almost 2,600 mg of sodium to your platter.

​

When choosing fast-food burgers, a Betty’s Double Burger contains 2,250 mg of sodium. Mexican cuisine can also be sodium-heavy, with a single burrito from Guzman Y Gomez packing over 2,000 mg of salt.

KFC’s menu has salt content that ranges from 1,960 to 2,400 mg of sodium, while ready-to-eat meals can also be sodium-laden, such as the Fantastic Chicken Noodle Bowl with 1,890 mg of salt.

Even movie popcorn and plant-based options aren’t immune to high salt content, with 1,880 mg of salt for a large popcorn and 1,740 mg for Plantry Plant Based Food Co’s Pad See Ew.

Lastly, even seemingly innocuous soy sauce in your sushi contains 1,500 mg of sodium in just one tablespoon, making it turn from a seemingly healthy meal to a high-salt meal.

Below, you’ll find other fast food and supermarket meals along with the amounts of salt that they feature in each serve:

View attachment 30182

Salt content can easily spike in quantity even in seemingly ‘healthy’ food. Credit: Senior Discount Club

Excessive salt intake is linked to various health issues, including hypertension and heart disease, so it's crucial to be mindful of hidden sources of salt in seemingly healthy dishes.

To maintain a genuinely healthy meal, consider using low-sodium soy sauce or using it sparingly in your meal preparations.

A great way to monitor salt content is to check the packaging. If the amount of sodium per serve seems higher than the suggested daily intake, it could be a good idea to look for healthier alternatives.

You can also opt to dine out less frequently, as restaurants and processed foods often pack in excess sodium. Home-cooked meals with natural herbs and spices like rosemary, thyme, garlic, and oregano can help enhance the flavours in your dish.

Keeping the salt shaker out of reach during meals may also help you adjust to lower salt levels over time. These little changes can ultimately lead to a healthier life!

Key Takeaways

• Nutritionist and Dietitian Susan Burell says some popular fast food and supermarket meals have high salt content, posing potential health risks.
• Daily sodium intake should be 2,000 mg, but Australians are consuming almost double due to foods that are packed with salt such as Crust Meat Deluxe Pizza and Lee Kum Kee Sauce Mongolian Lamb Ready Sauce.
• Even food products marketed as healthier options, like Nando's and Red Rooster chicken packs, can have high sodium content due to the seasoning and sauces used.
• Products with seemingly healthy bases such as soy sauce can contain high amounts of salt, turning a seemingly healthy meal like sushi into a high-salt meal.

What are your tips and advice to avoid eating too much salt? Do you have salt-free recipes that you would like to share? Please let us know in the comments below!

'Everything i love is killing me..' (an Alan Jackson song).

Wonder what the stupid alarmist nutritionists would say if they knew in the big Maccas coffee (XL/Super or whatever the big paper cup is) i put in 20-22 sugar sachets to make it sweet enough to handle drinking! NO JOKE!!!
Yet a 7-11 Super size coffeee i don't need any at all as it is NOT bitter. (not to mention 7-11's is far cheaper than Maccas too).

Seriously though, i don't care about salt etc in the food as much as additives such as Sulphites/Sulphates that my whole family is either allergic or highly intolerant of - so if they are eating home here with me we are all ok - things like salt is more insignificant to worry about for us. Myself i don't add salt very often to anything.

I wish the nutritionist lot(and the government) would butt out of what everyone eats and leave us all to decide ourselves what we want to eat. Over half what the damn nutritionists advise would have me and my family sick not stop with all our allergies to this or that!