Salt Content Guide. Reference tables to help you find hidden salt

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1 Salt Content Guide Reference tables to help you find hidden salt October

2 How do I use this Guide? Look in the tables provided and find out how much sodium is hidden in the foods that you eat. It is arranged by meals and in food groups to help you find foods easily. We have used the traffic light system to give you an idea if something is low (green), medium (amber) or high (red) in sodium. Choosing foods with more green and amber than reds, will help you to make healthier choices. We have also included a percentage of the recommended daily amount (RDA) each portion contains. The RDA for sodium is less than 2400mg per day. Please remember this is a guide and the sodium content will vary between brands. Checking food labels for salt or sodium content is the most accurate way of knowing how much is in the food that you eat. Food analysis information, along with food labels and average portion sizes of foods have been used to produce this guide. Obviously some individuals will eat larger portions, while others will have smaller quantities, so you will need to account for this. At the back of the booklet is an example meal plan, so you can see how making small changes can have a big impact on your daily salt intake. There is also a salt calculator which enables you to record your daily food intake and by using the guide, will enable you to estimate the amount of salt you have eaten. 2

3 Breakfast Breakfast Cereals Weight (g) Sodium (mg) % of RDA All-Bran Bran Flakes Cheerios Clusters Coco Pops Corn Flakes Crunchy Nut Corn Flakes Frosties Fruit 'n Fibre Grapenuts Muesli Muesli, with no added sugar & salt Nutri-Grain Oat Bran Flakes, with raisins Porridge Puffed Wheat 20 <1 <1 Ready Brek 30 4 <1 Rice Krispies Ricicles Shredded Wheat (2) 45 4 <1 Shreddies Special K Sugar Puffs 30 3 <1 Sultana Bran Weetabix (2) Weetos Other Breakfast Items Back bacon (2 rashers) Baked beans reduced salt (small tin) Baked beans (small tin) Egg (1) Jam / marmalade (on 1 slice toast) 15 8 <1 Kipper fillet (medium) Marmite (thin spread on 1 slice toast) Omelette, cheese (2 eggs) Omelette, plain (2 eggs) Pancakes, savoury Pancakes, sweet Sausage (1 medium) Smoked salmon

4 Other Breakfast Items Weight (g) Sodium (mg) % of RDA Bagel (1) Baguette (1 slice) Croissants (1) Crumpets (2) Hot cross buns (1) Malt bread, fruited (1 slice) Muffins, English style, white (1) Pitta bread, white (1) Rye bread (1 slice) Soda Bread (1 slice) Toast (1 slice)

5 Light Meals Light Bites Weight (g) Sodium(mg) % RDA Bagel (1) Baguette (1 slice) Bread (2 slices) Bread roll (small) Cream cracker e.g. Jacobs (2) Crispbread e.g. Ryvita (2) Jacket potato (medium with skin) <1 Pitta bread, white (1) Water biscuit e.g. Carrs (2) Match the items above with the appropriate filling below. Cheddar, Red Leicester, Double Gloucester Cheese spread (e.g. Dairylea) Chicken Corned beef (1 slice) Cottage cheese Cream cheese (e.g. Philadelphia) Egg (1) Fish paste (small jar) Ham (1 slice) Hummus (1tbsp) Mayonnaise (1 tbsp) Pate, liver Peanut butter (thick spread on slice) Prawns Salmon, smoked Salmon, tinned Tuna in brine Tuna in spring water

6 Other Light Bites Weight (g) Sodium (mg) % RDA Cornish pasty Omelette, cheese (2 eggs) Omelette, plain (2 eggs) Onion bhaji (2) Quiche Lorraine (small slice) Pizza cheese & tomato (shop bought ) Pizza meat (shop bought) Pork pie Scotch egg Soup (1/2 can) Vegetable pasty Vegetable samosa (1) Savoury Snacks Corn and starch snacks e.g. Skips Corn snacks e.g. Wotsits Peanuts, plain 50 1 <1 Peanuts, roasted & salted Popcorn, plain 25 1 <1 Potato crisps, low fat Potato crisps, ready salted Prawn crackers Salt n Shake crisps (without the salt sachet) Tortilla chips Twiglets

7 Main Meals The following information has been split into food groups - carbohydrate, protein and vegetables. Eating something from each food group ensures that you are eating a balance. Sauces and stock cubes are also included. Carbohydrate Weight (g) Sodium (mg) % RDA Chapati (1) Chips (fresh) small portion Chips (frozen) small portion Naan bread (1) Pappadum (1) Pasta Potato, boiled (1) Potato, jacket with skin (1 medium) <1 Potato, instant mash (1 scoop) Potato, mashed (1 scoop) Potato, roast (2 small) 50 9 <1 Rice Protein meat and meat products Weight (g) Sodium (mg) % RDA Beef, minced Beef, roast Beefburger, homemade Beefburger, takeaway Chicken, roast Faggots in gravy (2) Gammon steak, grilled Kebab meat Doner (small kebab) Kidney / liver (pig / lamb) Lamb, roast Lasagne (ready meal size) Pie - steak / chicken (individual pie) Pork chops (1) Pork, roast Sausage (1 medium) Turkey, roast Protein fish and fish products Calamari (batter) Cod / haddock / plaice, baked / steamed Cod in breadcrumbs Haddock / plaice in breadcrumbs

8 Protein fish and fish products Weight (g) Sodium (mg) % RDA Cod in batter (chip shop) Cod in parsley sauce (boil in bag) Crab meat (dressed crab) Fish cake (2) Fish finger (2) Herring fillet (1 medium ) Kipper fillet, grilled Lemon sole, grilled Mackerel in tomato sauce (tinned) Mackerel, grilled Mackerel, smoked Monkfish, grilled <1 Pilchards in tomato sauce (tinned) Prawns Salmon en croute (shop bought) Salmon steak, grilled / steamed Salmon, smoked Salmon, tinned Sardines in brine (tinned) Sardines in tomato sauce (tinned) Sardines, grilled (6) Scampi Trout Whitebait, fried Vegetables Weight (g) Sodium (mg) % RDA Baked beans reduced salt (small tin) Baked beans (small tin) Beetroot, pickled (1) Coleslaw (1 tbsp) Marrowfat peas (1 tbsp) Onions, pickled (1) Tomatoes, tinned (1/4 tin) 100 trace <1 Vegetables, canned (in salted water) 80 >200 >8 Vegetables, canned (in water) 80 trace <1 Vegetables, fresh or frozen 80 trace <1 8

9 Vegetarian Meals Weight (g) Sodium (mg) % RDA Macaroni cheese, canned Macaroni cheese, recipe Quorn mince Quorn pieces Quorn sausages (1) Tofu original 100 trace <1 Vegeburger Vegetable lasagne, ready meal Vegetarian sausage (1) Sauces, Stocks etc Weight (g) Sodium(mg) % RDA Bolognese sauce (jar) Chilli con carne (jar) Curry sauce (jar) Gravy granules 50ml Gravy granules, reduced salt 50ml Stock cube 100ml Stock cubes, Heinz for baby 100ml 20 <1 Stock cubes, Kallo very low salt 100ml 2 <1 Tomato ketchup (1 tbsp) Tomato ketchup reduced salt ( tbsp) Tomato puree (1 tbsp) <1 Yeast extract (1 tsp)

10 Example Meal Plan Sodium (mg) Sodium (mg) Breakfast Breakfast Shreddies 248 Weetabix x2 108 Toast x2 with yeast extract 469 Toast x2 with jam 350 Snack Meal Snack Meal Cheese sandwich 685 Tuna sandwich 495 Crisps 320 Salt n Shake crisps 0 Main Meal Jar of Bolognese sauce with minced beef and pasta Or Sausages x2 with gravy, mashed potato and vegetables Snack Main Meal Home-made Bolognese sauce with minced beef and pasta Or Pork chop with reduced salt gravy, mashed potato and vegetables Snack Crumpet x2 823 Crackers x2 with cream cheese 175 Total: mg sodium = g salt = % RDA Total: mg sodium = 3-3.5g salt = 51-58% RDA 10

11 Salt Calculator List the foods that you eat during the day in the table below and estimate the portion size. Use the Salt Content Guide to allow you to estimate the sodium content of the food you are eating. Total it up at the end of the day and see how you compare to the RDA. Complete it for different days, so you can identify better choices. Food Weight (g) Sodium (mg) Breakfast Light Meal Main Meal Snacks TOTAL To work out the salt content, use the following calculation: Your daily sodium total divide by 1000 then times by 2.5 = Your daily salt intake: mg sodium divide by 1000 times by 2.5 = g salt The recommended daily amount is less than 2400mg sodium or 6g salt per day. 11

EATING HABITS IN THE SOUTH EAST FOOD CHECKLIST. APPOINTMENTS Time Day Date

ID Int A Add HH C P University of London EATING HABITS IN THE SOUTH EAST FOOD CHECKLIST First name Start recording everything you eat and drink for four days from: day, / / to: day, / / APPOINTMENTS Time