Welcome to the Salt Mini Challenge and congratulations on making the decision to understand and take steps towards reducing your intake of salt.

During this Mini Challenge, you will:

  • Learn more about salt/sodium and where to find it in your diet;
  • Learn how salt/sodium affects your health;
  • The six most common kinds of food it hides in; and
  • Track and take steps to lower your salt/sodium intake.

Link to all trackers (Week 1-6)

Now in this mini-challenge, we will be using the terms salt and sodium interchangeably, but are they the same thing? Not exactly. Let’s first shake out the facts!

Sodium is a mineral that occurs naturally in foods or is added during manufacturing - or both. Naturally occurring sodium is in foods such as celery, beets and milk. Packaged and prepared foods can be big sodium culprits. Most of the sodium we eat comes from processed foods like canned soups, lunch meats and frozen dinners. Now let’s look at table salt, which is a combination of sodium and chloride. By weight, table salt is approximately 40 percent sodium and 60 percent chloride.

Bottom-line, too much salt/sodium is bad for you. Excess levels my put you at risk for: stroke, heart failure, osteoporosis, stomach cancer, kidney disease, kidney stones, an enlarged heart and headaches. That’s why the American Heart Association recommends limiting the amount of sodium you eat to less than 1,500 mg per day for ideal health. That’s about two-thirds of a teaspoon of salt. Click here for more information on the effects of excessive sodium.

Follow this 6-week program to take charge of your sodium intake before it takes charge of you! Part of this program involves tracking your daily intake, so be sure to print out your tracker to get started.


Please consult with your physician prior to starting any kind of diet, exercise or wellness program. This program is not intended to give medical, nutritional or wellness advice.