Notes on sodium,and what labels leave out.
Short, practical pieces about reading nutrition panels, decoding packaging claims, and keeping a tracking habit going past week two.
Salt substitutes: when potassium chloride is a good swap, and when it is not
Most salt substitutes trade sodium chloride for potassium chloride. That is a real reduction for many people and a genuine medical question for some. Here is how to tell which you are.
Salt per 100 g: reading sodium on labels from outside the US
Imported packaging often lists salt instead of sodium, and per 100 grams instead of per serving. Two small conversions make those panels readable in a few seconds.
Cooking with less salt without cooking bland food
Salt does several separate jobs in a dish. Once you can name them, most can be done another way — and the ones that cannot need far less salt than recipes usually call for.
How to read the sodium line on a nutrition label
The sodium row is only one line tall, but it depends on two numbers printed above it. Here is the order to read them in so the milligrams actually mean something.
“Low sodium” vs “reduced sodium”: what the front of the box promises
Sodium claims on packaging are legally defined, and several of them mean far less than they sound. A short decoder for the phrases you see most often.
Where sodium hides, and why it is rarely the salt shaker
Most dietary sodium arrives before food reaches your kitchen. A tour of the categories that quietly carry the load, including several that do not taste salty at all.
How much sodium a day? Making sense of 2,300 and 1,500
Two numbers show up constantly in sodium guidance and they answer different questions. Here is where each comes from and how to set a target you will actually hit.
Tracking sodium when you are eating out
Restaurant meals are where most sodium tracking quietly collapses. A workable approach for menus with no numbers on them.
Put it into practice
Scan the next label instead of reading it.
Sodi turns a nutrition panel into a logged entry in a few seconds, so the habit survives a busy week.
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