Check out my progress on Sodium Offenders
Yes, the sodium Nazi is back. I know I talk about this now demonized food component with considerable frequency, but considering the fact that 28-30% of the US population has hypertension, I think it’s a message that bears repeating. Oh yeah, and I also happen to have a test on this material tomorrow 
Contrary to what you might think, the majority of your daily sodium intake does not come from the salt-shaker. Rather, up to 80% of sodium intake comes from processed foods.
Take a quick look at the USDA National Nutrient Database for Standard Reference and you’ll find the top sodium offenders.
Sure, we all know that canned soups and frozen entrees are loaded with the stuff, but would you ever have considered these items?
- Tuna salad sub sandwich (6-inch)…………….1293mg
- Baking soda (1 tsp)………………………………1259mg
- Canned refried beans (1 cup)…………………..1131mg
- Fast food pancakes with butter & syrup………1104mg
- 1% cottage cheese (1 cup)………………………918mg
Do you consume any of these foods regularly? Do any foods surprise you? As you’re probably aware, I have a pretty intense cottage cheese habit…meaning that I could intake a lot of sodium if I’m not careful to balance my diet on days that I consume it. The baking soda surprised me the most—kinda makes me think twice about making pancakes so often!
I’ve got some serious studying to do, so let’s get onto the eats already!
Before heading off to class this morning, I gulped down a delicious PB-banana shake.
For lunch, I packed a Goddess Tuna Wrap and crunchy accoutrements.
Tonight’s meal was a big bowl of pumpkin bulgur chili.
Alright, off to hit the books—wish me luck!
Filed under: Meals
Caroline Yoder, dietitian-to-be and all-around foodie.
That shake sounds mouthwatering – I wish I had access to a blender (and time to spend using it). Ah, well, Thanksgiving break is coming and I can get my fix of cooking then.
Pancakes and other sweets like cakes, cookies etc. seem to slip under the sodium radar most of the time (for me, anyway). I guess it seems like if a food is not outright salty it must not be high in sodium.
i always forget about baking soda. hopefully we’re not eating 1 tsp at a time, though. unless it is an individual batch of pancakes.
Otherwise, I don’t consume much sodium r/t not eating many processed products, and I am definitely a salty sweater, so I figure I can afford it. 
Good luck studying!
BroccoliHut Reply:
November 2nd, 2011 at 9:54 am
I enjoyed the r/t notation, as this test also includes information on writing PES statements!
I LOVE cottage cheese. It’s too good to give up
Ugh, I ate a LOT of canned/ jarred things yesterday… I definitely felt bloated!
its the tomato based canned/jarred goods that are really Na packed. i try and do teaching w my patients on this and its scary how unaware people are. HTN, DM, hyperlipidemia…the deadly trio
Yikes! I always thought cottage cheese (low-fat, of course) was good for me. I even craved it when I was pregnant. Hmm….maybe that’s why you like it so much. Mom
BroccoliHut Reply:
November 2nd, 2011 at 9:51 am
I still consider cottage cheese a healthful food. For people with low blood pressure (like you and me!), it’s not such a concern, just something to be aware of. Plus, I am never going to tell you to eliminate a calcium source from your diet
I love how you’re working your nutrition studies into the website, Caroline — it enriches it so much!
Wow, I had no idea that cottage cheese was high in sodium, I guess eat in moderation is a perfect way to handle this!! And of course, drinking lots of fluids!
Hi Caroline
With both parents having hypertension, I am one to always be on the lookout for sodium content of foods. I barely eat processed foods but when I do I check out the labels, and I always try to limit added sodium on meals I make at home for both me and my husband and son.
I am not sure I mentioned it here already or not, but I also like cottage cheese a lot and the one I buy is a brand called Friendship, which has a 1% variety that has no salt added.
This one: http://friendshipdairies.com/products/1-lowfat-no-salt-added-cottage-cheese.html
It is the only one I buy as it has great flavor and texture too, I love it!
I find it at the Fresh Market here in Cary, so maybe you can find it too in Raleigh.
Ana
BroccoliHut Reply:
November 2nd, 2011 at 5:25 pm
I love Friendship cottage cheese! I’ve found it at Fresh Market too, but I don’t shop there on a regular basis. I guess I should arrange for a trip this weekend!
WHAT?? Baking soda and cottage cheese? That’s craziness! Darn. Well, the good news is that I eat almost zero processed foods, so hopefully my baking addiction won’t over-sodium-ize me! Thanks for such great info, its appreciated!
PS do we get the recipe for that amazing looking pumpkin bulgar chili? Pretty please?