When you set the Thanksgiving table, leave the salt shaker in the cabinet. That's because most turkey day feasts have hidden salt lurking in each dish.
One teaspoon of salt, about 2300 milligrams, is all anyone should eat for an entire day.
Anyone with high blood pressure, diabetes, or obesity, should half the amount.
Most people will reach their daily sodium intake in just one plateful of food on Thanksgiving.
A lot of the sodium is in the foods you might least expect.
Turkey is often injected with salt water to plump it up. One slice, about the size of a small adult hand, has 320 milligrams of salt. Double that amount if you buy a fully cooked turkey.
Packaged foods also contain a lot of sodium.
- 600 milligrams per serving of stuffing mix.
- 270 milligrams from gravy.
- Green bean casserole, made with canned green beans, 350 milligrams of salt.
- A small dinner roll is 130 mg.
- A slice of pumpkin pie is 350 mg.
Experts recommend easy ways to cut back, including using fresh or frozen vegetables instead of canned or prepackaged foods, which often have added sodium. Fresh fruits and veggies have little, if any sodium.
Use low-salt or no salt broth, soups, and butter.
Try seasoning with onion, garlic or other herbs instead of salt.
The more you cook from scratch and have control over the amount of salt going into the dish, the better.