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Sodium Scorecard

Your Hidden Sodium Scorecard: Find Out What’s Really Raising Your Numbers

Your Hidden Sodium Scorecard

Your Hidden Sodium Scorecard

What's Really Raising Your Numbers?

Think you're doing fine because you don't add salt? Here's the reality: 70% of your daily sodium comes from packaged and restaurant foods—not your salt shaker.

Take 60 seconds to discover YOUR hidden sodium hotspots. Check the boxes next to foods you eat regularly (3+ times per week), then see which zones are secretly raising your numbers.

☀️ BREAKFAST HABITS

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🥪 LUNCH & CONVENIENCE FOODS

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🧂 CONDIMENTS & FLAVOR BOOSTERS

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🍽️ DINNER SHORTCUTS

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🥨 SNACKS & EXTRAS

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Your Sodium Score

HIGH Sodium Zones: 0

Focus on YOUR High Zones First:

If BREAKFAST is high: Switch to plain oatmeal with fresh fruit, homemade smoothies, or eggs with fresh veggies. Choose bread with less than 150mg per slice.
If LUNCH is high: Pack leftovers from dinner, choose lower-sodium deli options (under 500mg per serving), or make soup at home with low-sodium broth.
If CONDIMENTS are high: Try fresh herbs, lemon juice, vinegar, or make your own dressings with olive oil and spices. Choose low-sodium versions when available.
If DINNER is high: Cook plain proteins yourself and season with herbs, use fresh or plain frozen veggies, try low-sodium or no-salt-added versions of sauces.
If SNACKS are high: Choose fresh fruit, unsalted nuts, plain yogurt, veggie sticks with hummus, or air-popped popcorn.
Quick Win: The average woman can cut 800-1,200mg just by addressing ONE high zone!

Data compiled from: USDA FoodData Central, FDA nutrition guidelines, and manufacturer nutrition labels

Daily sodium recommendation: 2,300mg (American Heart Association)

Note: Most Americans consume 3,400mg+ daily, with 70% coming from packaged and restaurant foods

Real-World Examples (per nutrition labels):

Breakfast: Einstein Bros. Plain Bagel (560mg) • Dunkin' Sausage, Egg & Cheese (1,180mg) • Quaker Instant Oatmeal Maple & Brown Sugar (260mg) • Cottage cheese 1 cup (746mg)

Lunch: Subway 6" Turkey (1,260mg) • Campbell's Chicken Noodle Soup 1 cup (890mg) • Panera Caesar Salad with Chicken (1,180mg) • Lean Cuisine Alfredo (650mg)

Condiments: Ken's Ranch 2 tbsp (260mg) • Kikkoman Soy Sauce 1 tbsp (879mg) • Heinz Ketchup 2 tbsp (320mg)

Dinner: Costco Rotisserie Chicken 3 oz (460mg) • Prego Traditional Sauce ½ cup (480mg) • Birds Eye Steamfresh with sauce (430mg)

Snacks: 2 slices whole wheat bread (280-340mg) • String cheese 1 stick (200mg) • Ritz Crackers 5 crackers (135mg)