How can you effectively reduce your sodium consumption. What are the best strategies for lowering salt intake at home and while dining out. Why is sodium reduction important for heart health.

Understanding the Impact of Excessive Sodium Consumption

Sodium, primarily consumed as salt, plays a crucial role in our bodies. However, excessive intake can lead to various health issues, particularly concerning heart health. The majority of sodium in our diets doesn’t come from the salt shaker but rather from packaged and restaurant foods due to food processing. Even foods that don’t taste particularly salty can be significant sources of sodium.

Is sodium always clearly detectable in food? Not necessarily. Foods with only moderate amounts of sodium, such as bread, can be major contributors to our daily sodium intake simply because they’re consumed frequently. This hidden sodium can make it challenging for individuals to control their intake effectively.

Smart Shopping: Selecting Low-Sodium Options at the Grocery Store

One of the most effective ways to reduce sodium intake is to make informed choices while shopping. Here are some strategies to consider:

• Opt for fresh, frozen, or canned vegetables without added salt or sauce.
• Look for packaged foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
• Compare sodium content across different products by carefully reading Nutrition Facts labels.
• When purchasing prepared meals, aim for those containing less than 600 milligrams (mg) of sodium per serving.
• Pay attention to serving sizes and the number of servings per container when assessing sodium content.
• Choose fresh poultry, fish, pork, and lean meat over processed meats whenever possible.
• Be wary of saline or salt solutions added to fresh meats.

Can your grocery store assist in your low-sodium journey? Absolutely. Many stores offer low-sodium shopping lists or have registered dietitians on staff who can provide valuable guidance on reducing sodium intake and managing blood pressure.

Home Cooking Techniques for Sodium Reduction

The kitchen is an ideal place to take control of your sodium intake. Consider these tips for preparing low-sodium meals at home:

1. Experiment with salt alternatives such as garlic, citrus juice, salt-free seasonings, or spices to enhance flavor.
2. Prepare rice, pasta, beans, and meats from their basic, unprocessed forms whenever possible.
3. Increase your consumption of fruits and vegetables, which are naturally low in sodium.
4. Limit the use of sauces, mixes, and instant products, which often contain high levels of sodium.

How can you add flavor to your dishes without relying on salt? Try herbs and spices like basil, oregano, thyme, or cumin. These can add depth and complexity to your meals without increasing sodium content.

Navigating Restaurant Menus: Low-Sodium Dining Out Strategies

Eating out can be challenging when trying to reduce sodium intake, but it’s not impossible. Here are some strategies to help you make healthier choices:

• Request nutrition information before ordering and select lower-sodium options.
• Ask for your meal to be prepared without added salt.
• Choose vegetables without added salt or fruit as side dishes.
• Consider sharing a meal with a dining companion to reduce portion sizes.
• Treat takeout and fast food as occasional indulgences rather than regular meals.

Is it possible to enjoy a restaurant meal while sticking to your low-sodium goals? Yes, with some planning and communication with restaurant staff, you can find delicious options that align with your dietary needs.

The DASH Diet: A Heart-Healthy Approach to Eating

The Dietary Approaches to Stop Hypertension (DASH) eating plan is a comprehensive approach to heart-healthy eating that goes beyond just reducing sodium intake. This diet is designed to prevent or lower high blood pressure and offers numerous health benefits.

What are the key components of the DASH diet?

• Low in sodium, cholesterol, and saturated and total fats
• High in fruits and vegetables
• Rich in fiber and potassium
• Incorporates low-fat dairy products

The DASH diet, when combined with other healthy lifestyle changes such as increased physical activity, can yield significant improvements in overall health and well-being.

Understanding Sodium Content in Common Foods

Being aware of the sodium content in various foods can help you make informed decisions about your diet. Here’s a brief overview of sodium levels in some common food items:

• Fresh fruits and vegetables: Generally very low in sodium (less than 50 mg per serving)
• Whole grains: Usually low in sodium, but can vary depending on preparation
• Dairy products: Can range from low to moderate sodium content
• Processed meats: Often high in sodium (500 mg or more per serving)
• Canned soups: Can be very high in sodium (up to 900 mg per serving)
• Condiments: Often contain high levels of sodium (300-500 mg per tablespoon)

How can you accurately assess the sodium content of your food? Always check the Nutrition Facts label and pay attention to serving sizes. Remember that foods consumed frequently, even if they’re not particularly high in sodium, can contribute significantly to your overall intake.

Long-Term Strategies for Maintaining a Low-Sodium Lifestyle

Reducing sodium intake is not just a short-term goal but a lifestyle change. Here are some strategies to help you maintain a low-sodium diet over the long term:

1. Gradually reduce sodium intake to allow your taste buds to adjust
2. Experiment with new recipes and cooking techniques that emphasize natural flavors
3. Educate family members about the importance of sodium reduction
4. Keep a food diary to track your sodium intake and identify areas for improvement
5. Stay informed about sodium content in restaurant meals and packaged foods
6. Consider using a salt substitute, but consult with your healthcare provider first, especially if you have kidney problems

Can you retrain your palate to prefer less salty foods? Yes, over time, your taste buds can adapt to lower sodium levels, and you may find that you no longer crave overly salty foods.

The Role of Potassium in Balancing Sodium Intake

While reducing sodium is important, increasing potassium intake can also help maintain healthy blood pressure levels. Potassium helps counteract the effects of sodium on blood pressure by promoting sodium excretion through urine.

Which foods are good sources of potassium?

• Bananas
• Sweet potatoes
• Spinach and other leafy greens
• Beans and legumes
• Avocados
• Yogurt

Incorporating these potassium-rich foods into your diet can help balance your sodium intake and support overall heart health.

The Impact of Sodium Reduction on Blood Pressure

Reducing sodium intake can have a significant impact on blood pressure, particularly for individuals who are sensitive to sodium. Even small reductions in sodium consumption can lead to meaningful decreases in blood pressure.

How quickly can you see results from reducing sodium intake? Some people may notice improvements in their blood pressure within a few weeks of reducing sodium intake, while for others, it may take longer. Consistency is key in achieving and maintaining lower blood pressure through dietary changes.

Reading Food Labels: Decoding Sodium Content

Understanding food labels is crucial for managing sodium intake. Here’s a quick guide to interpreting sodium-related terms on food packaging:

• Sodium-free: Less than 5 mg of sodium per serving
• Very low sodium: 35 mg or less per serving
• Low sodium: 140 mg or less per serving
• Reduced sodium: At least 25% less sodium than the regular version
• Light in sodium: At least 50% less sodium than the regular version

Remember that these terms are regulated by the FDA, so they provide reliable information about a product’s sodium content.

The Hidden Sodium in Medications and Supplements

While diet is the primary source of sodium for most people, it’s important to be aware that some medications and dietary supplements can also contribute to your daily sodium intake. Some examples include:

• Antacids
• Laxatives
• Pain relievers
• Effervescent vitamins and supplements

If you’re concerned about the sodium content in your medications or supplements, consult with your healthcare provider or pharmacist. They can help you understand the sodium content and explore alternative options if necessary.

The Role of Exercise in Sodium Balance

Physical activity plays a crucial role in maintaining sodium balance in the body. Regular exercise helps regulate blood pressure and can enhance the body’s ability to manage sodium levels effectively.

How does exercise affect sodium levels? When you exercise, you lose sodium through sweat. For most people, this loss is easily replenished through a balanced diet. However, intense or prolonged exercise may require additional consideration of sodium intake, especially in hot environments.

It’s important to stay hydrated during exercise, but be cautious about consuming sports drinks, which can be high in sodium. For most people engaging in moderate exercise, water is sufficient for hydration.

Cultural Considerations in Sodium Reduction

Sodium intake can vary significantly across different cultures due to traditional cooking methods and commonly used ingredients. When implementing sodium reduction strategies, it’s important to consider cultural food preferences and find ways to maintain traditional flavors while reducing sodium content.

How can you adapt traditional recipes to be lower in sodium? Here are some strategies:

• Use herbs and spices to enhance flavor instead of salt
• Experiment with citrus juices or vinegars to add tang
• Gradually reduce the amount of high-sodium ingredients in recipes
• Look for lower-sodium versions of traditional condiments

Remember that taste preferences can adapt over time, so gradual changes can lead to long-term success in reducing sodium intake while preserving cultural food traditions.

The Environmental Impact of High-Sodium Diets

While the health implications of high-sodium diets are well-documented, it’s also worth considering the environmental impact. Processed foods, which tend to be higher in sodium, often require more resources to produce and package, contributing to increased environmental strain.

How does reducing sodium intake benefit the environment? By choosing whole, unprocessed foods and cooking more meals at home, you’re not only reducing your sodium intake but also potentially decreasing your carbon footprint. These choices often lead to less packaging waste and support more sustainable food production methods.

Additionally, reducing reliance on heavily processed foods can support local agriculture and promote a more diverse and resilient food system.

Technology and Apps for Sodium Tracking

In the digital age, numerous apps and online tools are available to help track sodium intake and make informed food choices. These technologies can be valuable resources for individuals looking to reduce their sodium consumption.

What features should you look for in a sodium tracking app?

• Comprehensive food database with accurate sodium content information
• Ability to scan barcodes for quick product information
• Customizable daily sodium intake goals
• Recipe analysis tools to calculate sodium content in home-cooked meals
• Integration with other health metrics like blood pressure readings

While these apps can be helpful, it’s important to use them as tools to support your overall health goals rather than becoming overly fixated on exact numbers. Always consult with healthcare professionals for personalized advice on sodium intake and overall nutrition.

The Future of Sodium Reduction: Food Industry Initiatives

As awareness of the health impacts of high-sodium diets grows, the food industry is increasingly taking steps to reduce sodium content in processed foods. Many companies are reformulating products to lower sodium levels while maintaining flavor and food safety.

What are some innovative approaches to sodium reduction in the food industry?

• Use of potassium chloride as a partial salt replacement
• Development of new flavor enhancers that reduce the need for added sodium
• Gradual reduction of sodium content to allow consumer taste preferences to adapt
• Exploration of natural salt alternatives and flavor-enhancing ingredients

While these industry efforts are promising, it remains important for consumers to be proactive in managing their sodium intake through informed food choices and preparation methods.

As we continue to learn more about the impacts of sodium on health and explore new ways to reduce intake, the landscape of low-sodium eating will likely evolve. Staying informed about these developments can help you make the best choices for your health and well-being.

How to Reduce Sodium Intake

Choose Wisely—Sodium Content Can Vary Within Food Categories

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The majority of sodium in our diets comes from packaged and restaurant food (not the salt shaker) as a result of food processing. Even foods that may not taste salty can be major sources of sodium. Foods with only moderate amounts of sodium, such as bread, can be major sources of sodium because they’re eaten so frequently.

Tips for Reducing Sodium Intake

At the Grocery Store

• Buy fresh, frozen, or canned vegetables with no salt or sauce added.
• Choose packaged foods labeled “low sodium,” “reduced sodium,” or “no salt added” when available.
• Compare the amount of sodium in different products by reading Nutrition Facts labels. Choose the options with the lowest amounts of sodium.
• When buying prepared meals, look for those with less than 600 milligrams (mg) of sodium per meal, which is the upper limit set by the Food and Drug Administration for a meal or main dish to be labeled “healthy. ”
• Check the amount of sodium per serving, and don’t forget to check the number of servings per container.
• When possible, purchase fresh poultry, fish, pork, and lean meat, rather than cured, salted, smoked, and other processed meats. For fresh items, check to see whether saline or salt solution has been added—if so, choose another brand.
• Ask your grocer if they have a low sodium shopping list available.
• Ask to speak to the registered dietitian at your local grocery store to learn more about buying low sodium products. If your grocer doesn’t have a registered dietitian, ask your doctor for a referral. A registered dietitian can provide valuable guidance on reducing your family’s sodium intake and managing blood pressure

At Home

• When cooking, use alternatives to replace or reduce the amount of salt you use, such as garlic, citrus juice, salt-free seasonings, or spices.
• Prepare rice, pasta, beans, and meats from their most basic forms (dry and fresh) when possible.
• Eat more fruits and vegetables.
• Limit sauces, mixes, and instant products, including flavored rice and ready-made pasta.

Dining Out

• Ask for nutrition information before you order, and select a lower sodium meal.
• Ask that no salt be added to your meal.
• Order vegetables with no salt added or fruit as a side item.
• Split a meal with a friend or family member.
• Keep takeout and fast food to an occasional treat.

Choose a Heart-Healthy Diet

The Dietary Approaches to Stop Hypertension (DASH) eating plan is a simple, heart-healthy diet that can help prevent or lower high blood pressure. The DASH diet is low in sodium, cholesterol, and saturated and total fats, and high in fruits and vegetables, fiber, potassium, and low-fat dairy products.

If you follow the DASH eating plan and also make other healthy lifestyle changes, such as getting more physical activity, you will see the biggest benefits. Learn more about the DASH eating plan.

Range of Sodium Content for Selected Foods

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Values rounded to the nearest 10 mg.
Source: U.S. Department of Agriculture, Agricultural Research Service. National Nutrient Database for Standard Reference.

Page last reviewed: August 23, 2022

Content source: National Center for Chronic Disease Prevention and Health Promotion
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How to Reduce Sodium | American Heart Association

You might be getting more sodium than you need, even if you never pick up the salt shaker.

That’s because more than 70 percent of the sodium we eat comes from packaged and restaurant foods.   That can make it hard to control how much sodium you eat, because it’s added to your food before you buy it.

I know that too much sodium hurts my health. What can I do to cut back?

At the store/while shopping for food:

• Choose packaged and prepared foods carefully. Compare labels and choose the product with the lowest amount of sodium (per serving) you can find in your store. You might be surprised that different brands of the same food can have different sodium levels.
• Pick fresh and frozen poultry that hasn’t been injected with a sodium solution. Check the fine print on the packaging for terms like “broth,” “saline” or “sodium solution.” Sodium levels in unseasoned fresh meats are around 100 milligrams (mg) or less per 4-ounce serving.
• Select condiments with care. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be sky-high in sodium. Look for a reduced- or lower-sodium version.
• Opt for canned vegetables labeled “no salt added” and frozen vegetables without salty sauces. When they’re added to a casserole, soup or other mixed dish, there are so many other ingredients involved that you won’t miss the salt.
• Look for products with the American Heart Association’s Heart-Check mark to find foods that can be part of an overall healthy dietary pattern.

While the Heart-Check mark doesn’t necessarily mean that a product is “low-sodium,” it does mean that the food meets AHA’s sodium criteria to earn the Heart-Check mark.

You can eat foods with varying amounts of sodium and still achieve a balanced and heart-healthy diet. Learn more about the Heart-Check Food Certification Program.

When preparing food:

• Use onions, garlic, herbs, spices, citrus juices and vinegars in place of some or all of the salt to add flavor. Our recipes and tips can help!
• Drain and rinse canned beans (like chickpeas, kidney beans, etc.) and vegetables. You’ll cut the sodium by up to 40 percent.
• Combine lower-sodium versions of food with regular versions. If you don’t like the taste of lower-sodium foods right now, try combining them in equal parts with a regular version of the same food. You’ll get less salt and probably won’t notice much difference in taste. This works especially well for broths, soups and tomato-based pasta sauces.
• Cook pasta, rice and hot cereal without salt. You’re likely going to add other flavorful ingredients, so you won’t miss the salt.
• Cook by grilling, braising, roasting, searing and sautéing to bring out natural flavors. This will reduce the need to add salt.
• Incorporate foods with potassium like sweet potatoes, potatoes, greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Potassium helps counter the effects of sodium and may help lower your blood pressure.

At restaurants:

• Tell them how you like it. Ask for your dish to be made without extra salt.
• Taste your food before adding salt. If you think it needs a boost of flavor, add freshly ground black pepper or a squeeze of fresh lemon or lime and test it again before adding salt. Lemon and pepper are especially good on fish, chicken and vegetables.
• Watch out for these food words: pickled, brined, barbecued, cured, smoked, broth, au jus, soy sauce, miso or teriyaki sauce. These tend to be high in sodium. Foods that are steamed, baked, grilled, poached or roasted may have less sodium.
• Control portion sizes. When you cut calories, you usually cut the sodium too. Ask if smaller portions are available, share the meal with a friend or ask for a to-go box when you order and place half the meal in the box to eat later.

Ask about the sodium content of the menu items. Chain restaurants with 20 or more locations must provide nutrition information, including sodium content, to customers upon request.

Is my food going to taste bland with less salt?

With less salt, you can taste your food’s natural flavor, especially when you use cooking techniques and flavorful ingredients (see tips above) to enhance it.

Over time, your taste buds can adjust to liking less salt. Studies show that when people follow a lower-sodium diet, they start to prefer it, and that the foods they used to enjoy taste too salty.  Try it and see for yourself!

What about salt substitutes?

There are many salt substitutes, and a few of them replace some or all of the sodium with potassium. Most people can use them, but certain medical conditions (like kidney disease) and medications have implications on your potassium intake. Talk with your healthcare professional about whether a salt substitute is right for you.

Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff.

Last Reviewed: May 23, 2018

Related Articles

The American Heart Association Diet and Lifestyle Recommendations

five tips to reduce salt intake

We often consume large amounts of salt without even realizing it, for example, when we buy ready-made food or order food through delivery apps.

WHO highlights the importance of reducing salt intake and suggests a range of practical measures that Member States can take to implement policies to reduce salt intake in the population and improve people’s health and well-being.

1. Break the habit of over-salting: no more than 5 grams (g) of salt per day

The WHO recommends that adults consume no more than 5 grams of salt per day. For children, the recommendation is even less: 2 g of salt per day. However, the current daily salt intake in the Region is between 8 g and 19 g, well above this recommendation.

It is estimated that even a 15% reduction in salt intake could avert 8.5 million premature deaths over the next 10 years in low- and middle-income countries and reduce spending in high-income countries.

Member States have agreed to achieve a 30% reduction in salt intake by 2025 as one of the priority actions in the fight against noncommunicable diseases (NCDs).

2. Read labels carefully and choose foods with less salt

In some countries in the Region, up to 75-80% of the salt people consume daily comes from processed foods. Many people are not aware of this indicator.

WHO recommends that Member States take an important policy step to ensure that there are clear and standardized labels on the front of food packaging. This will help consumers understand what is in the products they buy, and will also encourage manufacturers to reconsider the ingredients in their food offerings.

3. Change the composition of high-salt foods

Given the high proportion of processed foods in the modern diet, many countries in the Region have decided to focus on improving their composition.

Food reformulation was found to be cost-effective and (for the most part) politically feasible. Research has shown that eating foods that meet nutritional goals in the diet contributes to an overall reduction in the risk of disease.

In addition to changing the composition of products, measures can also be taken to gradually change individual buying habits and consumer behavior, without necessarily informing the consumers themselves.

WHO has developed global targets for sodium content in various food categories: this is an important step to simplify the process of changing the composition of salty foods and help progress towards global goals to reduce salt intake among the population.

4. Food Delivery Services: Eliminate Salt

Food delivery apps that have become popular due to the COVID-19 pandemic are also high in salt, as well as calories, sugar and saturated fat.

As we increasingly choose food and drink in the digital space, it is important for health authorities to understand how the use of food delivery services can affect NCDs and other public health issues.

5. Focus on vulnerable populations

Salt consumption patterns – like dietary habits in general – vary across social groups, which can lead to health inequities.

Research has shown that socioeconomically disadvantaged populations are often less aware of government guidelines and have lower levels of health literacy, and may have higher levels of voluntary salt intake and salt intake in general. higher by 5-10%.

Survey data on salt intake indicate that salt intake among the general population ranges from 8.7 g in the Netherlands to 19.0 g in Kazakhstan.

WHO European Program of Work 2020–2025 (EPW) calls for action to reduce health inequalities and to work together to improve health. The guidance and support resource kits for countries being developed by WHO can help Member States develop the best approach to deal with this problem.

“It is essential that all countries lay a solid foundation for health literacy. People have the right to know how diet and salt intake affect their well-being and future,” said Dr Kremlin Wickramasinghe, Acting Head of the WHO European Office for the Prevention and Control of Noncommunicable Diseases.

“Enabling conditions for salt reduction can be created through local policy action and healthy diet promotion in schools, workplaces, health facilities, communities and cities. We need to make it easier for consumers in the WHO European Region and beyond to make healthier food choices.”

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About reducing the consumption of table salt — St. Petersburg State Budgetary Institution of Healthcare Dermatovenereologic Dispensary No. 11

There is a clear connection between excessive consumption of dietary salt and the development of arterial hypertension. Excessive dietary intake of sodium (mainly in the form of table salt) is one of the leading risk factors for developing arterial hypertension. The accumulation of sodium salts in the walls of blood vessels has a damaging effect and has a bad effect on vascular tone.

Excessive salt intake contributes to the accumulation of fluid, both in the vascular bed and in the tissues. The physiological norm of daily intake of sodium (Na) is 3. 5 grams. This amount is found in about 5.0-5.5 grams of table salt (NaCl).

In accordance with WHO recommendations, the upper limit of salt intake for healthy people is 6 grams per day, and for arterial hypertension – 5 grams per day. This is taking into account the salt contained in bread, canned and other products. The habit of eating salted food is not physiologically justified. It must be dealt with like any bad habit.

How to reduce salt intake?

It is recommended that you use the reference tables containing the necessary information more often.

Low content of sodium chloride is found in products of vegetable origin, cottage cheese, fresh or frozen fish, meat products. Salt in ready-made gastronomic products is much higher. For example, in sausage it is 10-15 times more than in natural meat.

The tendency to excessive consumption of bakery products of standard baking leads to an unfavorable combination for patients with hypertension – with bread, along with an excess of calories, the body also receives an excess of sodium chloride. The exception is special dietary products with a low content of sodium chloride, a high content of fibers.

Salt is often used for special processing and preservation of foods. In addition, most people add salt to food at the table. Salt is predominantly consumed with specially processed foods (about 80% of total salt intake). Therefore, canned, salted, smoked foods are recommended to be consumed only in small quantities and not every day. Food should be cooked with a minimum amount of salt, and herbs and spices should be added to improve the taste. You should not add salt to food at the table without tasting it. It is better to remove the salt shaker from the table.

The use of iodized salt is recommended. Iodine deficiency is a common pathology, especially among young children and women. One of the modern ways to prevent iodine deficiency is universal salt iodization.

Recommendations for hypertensive patients to reduce salt intake.

Excessive dietary intake of sodium (mainly in the form of table salt) is one of the leading risk factors for the development of arterial hypertension. A decrease in sodium intake leads to a significant decrease in systolic and diastolic blood pressure, and further to a decrease in left ventricular hypertrophy.

Among persons with increased blood pressure, persons with increased sensitivity to salt loads are identified. In individuals with hypersensitivity to salt loading, even a small sodium load causes an increase in the level of mean blood pressure by 10 mm Hg. Reducing sodium intake and increasing potassium intake leads to a decrease in blood pressure by 2-8 mm Hg.

Every patient with arterial hypertension should follow the following recommendations:

1. Avoid foods containing a lot of salt (canned, salted, smoked).
2. Pay attention to the labeling of processed foods for their salt content.
3. Increase consumption of foods low in salt (vegetables, fruits).
4. Reduce the amount of salt added during cooking.5.Before you automatically add salt to food, you should first taste it and it is better not to add salt at all. The content of sodium salts in mg per 100g of the product.

No.	Product	Content (mg)
1.	Cereals
	Semolina	10
	Cereals: rice, Hercules, corn	26
	Buckwheat	33
	Pasta	28
	Wheat flour, 1st grade	12
	Baking	270
	Rusks	528
	Bread made from flour of the 1st grade	488
	Rye bread	1100
2.	Meat products
	Meat (beef, pork, lamb)	20
	Chickens	10
	Fish	20-100
	Egg	55
	Boiled sausages, frankfurters, sausages	830
	Semi-smoked sausages	1600-1700
	Raw-smoked sausages, smoked products (ham, neck, ham)	2000-2200
3.	Dairy products, butter
	Milk, yogurt, kefir, ice cream, cottage cheese	50
	Butter	74
	Pickled cheese	1500-2000
	Hard cheese	940-1000
	Sunflower oil	0
	Margarine	187
4.	Vegetables	10-80
	Potato	28
	Cabbage, carrots	10-20
	Beetroot	86
	Beans	40
	Lentils	100
	Peas	70
5.	Fruits, berries	10-30
	Fruit juices	3
	Jam	9
	Dried fruits	100-200
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