A Salty Situation?: Where Sodium Hides and How to Cut Back Without Losing Flavour
- Sandra Venneri
- Oct 19
- 2 min read
Most Canadians don’t realize just how much sodium sneaks into their day. According to Health Canada, the average person eats about 2,760 mg of sodium per day—almost double what we actually need. Over time, this can put a serious strain on the body.
Why Sodium Matters
Sodium isn’t “bad”—we do need some of it. But too much can raise blood pressure and increase the risk of heart disease and stroke.
These issues develop quietly, often without symptoms. That’s why awareness and small, manageable changes are so important.
Top Sources of Sodium in the Canadian Diet
Only a small fraction of sodium comes from the salt shaker. The rest is already in the foods we buy and eat regularly. Here are the biggest contributors:
Bakery products (bread, wraps, muffins, pizza dough)
Appetizers and entrées (frozen meals, takeout, restaurant dishes)
Processed meats (bacon, deli meat, sausage, hot dogs)
Cheese
Soups (canned, boxed, or restaurant)
Sauces, marinades and condiments (soy sauce, ketchup, salad dressings, gravies)
Fun (shocking) fact:🍽️ The average restaurant meal contains about a full day’s worth of sodium—in just one dish.
How Much Sodium Is Too Much?
Here’s an easy breakdown:
1,500 mg — What your body actually needs
2,300 mg — Maximum daily limit
2,760 mg — What Canadians are currently eating
That extra sodium adds up quickly, especially when it comes from everyday meals and snacks.
Simple Ways to Cut Back Without Giving Up Flavor
You don’t need to overhaul your whole diet to make a difference. Even one or two changes can help:
✅ Taste your food before adding salt
✅ Rinse canned beans and vegetables (cuts up to 40% of the sodium)
✅ Compare labels—brands can vary a lot
✅ Be mindful with soups and deli meats
✅ Use herbs, spices, citrus, garlic, onion, and vinegar to add flavour to proteins & veggies.
Small steps = real impact.
Final Thoughts
Lowering sodium doesn’t mean losing flavour. It’s about being aware of where it hides and making easy swaps where you can.
Whether you want to reduce bloating, support heart health, manage blood pressure, or just feel better day to day—little changes truly add up.
If you’d like more practical tips like this, keep following along for more blog posts. We enjoy sharing easy, realistic ways to make nutrition work in real life.
Ready to lower your sodium without giving up flavour?
We help clients make realistic changes that fit their lifestyle and health goals.
👉 Book a consultation or send us a message to get started.
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