Is your daily lunchtime sandwich contributing to higher blood pressure and weight gain? An article published in 2014 in the Journal of the  reveals a typical sandwich can contribute one fifth of daily sodium intake. In addition, people who consumed sandwiches averaged an extra 100 plus more calories a day. The  recommends daily sodium intake of 2300 mg daily for general population, and 1500 mg or less for a stretch goal according to the . One sandwich can contribute nearly half of the daily sodium intake goal! High sodium intake is linked to higher blood pressure, which impacts the kidneys and progression of chronic kidney disease.
Sodium Load
So how does the sodium (or salt) in a sandwich add up? Sliced bread, bagel, pita, flour tortilla or wrap, hoagie, submarine or ciabatta roll contributes 130 to 700 mg sodium; deli-type meat (2 ounces) contributes 480-700 mg sodium; homemade tuna salad, pimento cheese spread or peanut butter contributes 150 to 400Â mg sodium; 1 slice of processed cheese contributes 170 to 460 mg sodium; 2-3 teaspoons mayonnaise or mustard contributes 50 to 120 mg sodium.
Tips to Lower Sodium
Ways to reduce sodium in sandwiches:
- Replace deli meats with fresh-cooked turkey or chicken breast (90 mg sodium), fresh roasted beef or pork, and avoid ham, hot dogs and sausage products.
- Go for natural cheeses such as Swiss, cheddar or mozzarella (50-180 mg sodium) instead of processed cheese slices, and limit to 1 ounce.
- Compare breads and rolls and limit to 2 ounces per sandwich. Consider an open-faced sandwich or lettuce wrap, or purchase or make homemade low-sodium breads, pita or tortillas.
- Limit amount of spreads added to sandwiches, compare and buy lower sodium brands, or switch to oil and vinegar.
Choosing lower sodium ingredients and controlling portions makes a big difference in sodium content of sandwiches.
Â鶹Դ´ Recipes
Check these lower sodium sandwich recipes from Â鶹Դ´.com:
- Chicken Teriyaki Pita Sandwich 554 mg sodium
- Greek Turkey Pitas 398 mg sodium
- Hawaiian Chicken Salad Sandwich 398 mg sodium
- Pimento Cream Cheese Sandwich 483 mg sodium
- Spicy Tenderloin Sub Sandwich 374 mg sodium
- Tuna Salad Bagel 475 mg sodium
