National Salt Awareness Day 2001 - Salt Content of 4 Common Diets
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The following sheets are four scenarios of typical daily diets
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A healthy eating day which shows how less than 6grams a day of salt can be achieved. All are unprocessed foods; homemade meals like baked potato and spaghetti bolognaise.
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A typical unhealthy day with fast foods/ foods eaten on the go, showing how this equates to nearly twice the recommended amount of salt.
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A typical so called healthy eating day, which is actually high in salt. (over twice the recommended amount of salt)
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Also a typical child's (about 10yrs) diet which amounts to over twice the intake recommended for children.
1) Healthy eating day which provides less than the recommended 6grams a day of salt
|
|
Average Portion Size |
Sodium per 100g |
Sodium per portion |
Salt per portion |
|
Breakfast |
||||
|
Muesli, swiss style |
60g |
0.38g |
0.22g |
0.57g |
|
Orange juice |
160g |
0.01g |
0.02g |
0.06g |
|
Semi skimmed milk |
100g |
0.05g |
0.05g |
0.13g |
|
Lunch |
||||
|
Baked potato with Tuna mayonnaise |
240g |
0.75g |
0.21g |
0.54g |
|
Salad (lettuce cucumber and tomato) |
87g |
Trace |
Trace |
0.01g |
|
Apple |
100g |
Trace |
Trace |
0.01g |
|
Fruit yoghurt |
125g |
0.08g |
0.10g |
0.25g |
|
Evening Meal |
||||
|
Spaghetti |
220g |
trace |
trace |
trace |
|
Bolognaise (homemade) |
360g |
0.36g |
0.50g |
1.27g |
|
Carrots |
60g |
0.02g |
0.01g |
0.03g |
|
Peas |
70g |
Trace |
Trace |
0.01g |
|
Fruit crumble (retail) |
170g |
0.06g |
0.11g |
0.28g |
|
Low fat custard |
100g |
0.08g |
0.08g |
0.20g |
|
Total |
3.39g |
This amounts to over 3grams of salt a day (56% of the recommended intake for salt). Note that most foods are labelled with grams of sodium per 100g or per portion. You need to multiply the amount of sodium by 2.5 to convert to salt.