All salt has a lot of sodium and it is in most of the foods we eat – a lot in some and a little in others. Answering the following questions will help you determine how much sodium you consume each day.
ABOUT YOU
Age:
(4 and up)
Sex
Male
Female
First tell us how often you eat in restaurants
EATING OUT
Lunch/dinner from quick-service or fast-food restaurants (eat-in or take-out)
e.g., Tim Horton's, Subway, McDonald's, Starbucks, Pizza Pizza, privately-operated cafes and cafeterias.
Daily
Weekly
Monthly
1
5-6
3-4
1-2
2-3
1 or less
Never
Lunch/dinner from table-service restaurants (eat-in or take-out)
e.g., Swiss Chalet, Pizza Hut, Cora's, East Side Mario's, privately-operated restaurants like fine dining, Chinese Indian or Thai restaurants.
Daily
Weekly
Monthly
1
5-6
3-4
1-2
2-3
1 or less
Never
Breakfast from quick-service or fast-food restaurants (eat-in or take-out)
Don't count
if you only have beverages.
Daily
Weekly
Monthly
1
5-6
3-4
1-2
2-3
1 or less
Never
Breakfast from table-service restaurants (eat-in or take-out)
Don't count
if you only have beverages.
Daily
Weekly
Monthly
1
5-6
3-4
1-2
2-3
1 or less
Never
Now tell us how often you eat these foods prepared or eaten at home
BAKERY PRODUCTS & CEREALS
Bread products
e.g., bread, bagels, English muffins, buns, croissants, flatbreads, croutons.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Baked goods
e.g., cookies, muffins, scones, doughnuts, cakes, brownies, pie, danishes, Pop Tarts.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Breakfast cereal & hot instant cereal
Don't count
shredded cereals (e.g., Shredded Wheat) or hot cereal made from scratch.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
PROCESSED MEAT, FISH & POULTRY
Processed meat products
e.g., luncheon meats, cured meats, sausages, hot dogs, jerky, bacon, baked ham.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Frozen or pre-seasoned meat, poultry & fish
e.g., frozen burgers, meatballs, frozen breaded fish, smoked salmon, chicken burgers, nuggets, wings.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Canned tuna and salmon & smoked fish
Include sardines, herring, and imitation seafood.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
CHEESE & DAIRY
Cheese eaten alone or with other food
Include cheese on sandwiches and with other meals like lasagna or hamburgers.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Milk as a hot or cold drink & milk in cereal
Include milk alternatives like soy or almond milk, and café latte, cappuccino and hot chocolate from home or a restaurant.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
CANNED VEGETABLES
Canned vegetables, legumes, pickles & olives
e.g., chick peas, kidney beans, lentils, refried beans.
Don't count
canned baked beans with sauce.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
ADDED SALT
Add a dash or shake of salt to food
Include salt added at the table at each meal, and salt that was added during cooking.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
SPREADS, CONDIMENTS, DIPS & SAUCES
Condiments & dips
e.g., salad dressing, mayonnaise, ketchup, relish, BBQ sauce, soy sauce, hummus, dips for chips or veggies, plum sauce, salsa.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Prepared sauces & marinades
e.g., pasta sauce, gravy, curry paste, seasoning mixes.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
PREPARED MEALS, SIDES & SOUPS
Pasta and rice dishes with sauce/seasonings, and packaged mashed/scalloped potatoes and stuffing dishes
e.g. macaroni and cheese, pasta side dishes, seasoned instant rice dishes.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Frozen appetizers & side dishes
e.g., Frozen french fries, spring rolls, sausage rolls, cheese sticks, perogies.
Don't count
chicken wings or frozen vegetables.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Frozen entrees & meals
e.g., pasta dishes like lasagna, stuffed meat and poultry, a "TV dinner".
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Canned chili, stew & pasta or baked beans with sauce
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Pizza or pizza snacks
Include packaged and made-from scratch pizza.
Don't count
pizza from a restaurant
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
Soup, broth, oriental noodles & bouillon
Include soups and bouillon added to recipes.
Don't count
soups with broth made from scratch.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
SALTY SNACKS
Salty snack foods
e.g., potato chips, pretzels, popcorn, peanuts, other nuts.
Daily
Weekly
Monthly
6+
4-5
2-3
1
5-6
3-4
1-2
2-3
1 or less
Never
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