4. Which food has the most sodium?
Answer: C
Miso soup has the most, with 2,563 milligrams of sodium.
What's wrong with the other choices?
A. A teaspoon of table salt is the second highest with 2,325 milligrams.
B. Sauerkraut has 1,560 milligrams.
D. McDonald's Quarter Pounder is fourth with 730 milligrams.
E. Canned fresh cut green beans are 390 for a 1/2 cup.
F. Progresso soup is 920 milligrams per serving. While the calories are relatively low at 110 per cup, the sodium is what you have to watch out for.
Note: Sodium has been linked to an increase in blood pressure, which increases the risk for stroke, aneurysm, heart failure and kidney damage. And one-third of all Americans have high blood pressure. U.S. dietary guidelines suggest we consume no more than 2,300 milligrams of sodium a day, while the Institute of Medicine recommends as little as 1,500 mg per day—the equivalent of 2/3 teaspoon of table salt!
More: 3 Ways to Lower Salt Intake
5. Which drink has the most sodium?
Answer: A
The tomato juice. Although 8 ounces have only 50 calories, they have 680 milligrams sodium. Try V8 Low Sodium Vegetable Juice, a better choice at 140 milligrams sodium and still only 50 calories.
What's wrong with the other choices?
B. The shake has 710 calories and 310 milligrams sodium.
D. Gatorade G-Series Lemon-Lime Sports Drink has 110 milligrams sodium for 8 ounces.
C. Diet Snapple has the least at 5 milligrams of sodium.
Note: Not only does sodium have the issues mentioned above, a high-salt diet can also increase fluid retention and bloating. Go easy on processed meats, fast foods, canned foods and chips. To add flavor, try salt-free herbs and spices such garlic, pepper, lemon, basil, cumin, curry, paprika and others, rather than reaching for the salt.
More: Are You Eating Too Much Salt?
6. It's lunchtime at your favorite deli. What kind of sandwich won't cause you to pack on the pounds?
Answer: D
Ham and cheese with lettuce and tomato on whole wheat. What? Ham and cheese? That's right. Ham is surprisingly lean at 55 calories per ounce (about one slice)—the same as roast beef and not much more than turkey. However, delis tend to be a little too generous with the meat and cheese, so ask them to not stack it too thick and request low-fat cheese if available. Also, make sure the bread is 100 percent whole grain—many whole-grain breads are not really "whole" grains.
The other three choices are very high in fat and calories...
A. The mayonnaise in the tuna salad adds lots of fat and calories (about 200 calories for 2 tablespoons) to an otherwise heart-healthy, diet-friendly choice. Some delis offer lower-calorie mayo—ask.
B. It's fried.
C. It's highly processed and, at 100 calories per ounce, just not worth it!
Note: At the deli, opt for lean cold cuts such as roast beef, turkey or ham and go easy on the cheese and mayo (try mustard instead).
More: Nutrition Quiz: Which Food Has More Nutrients?
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