High Salt Food Choices
Many people try to avoid extra salt in food. Most people need about 2300 mg of sodium
daily. In people who get lightheaded, dizzy, or have POTS (postural orthostatic tachycardia
syndrome), adding salt can sometimes help with their symptoms. Salt and sodium are often used
in place of each other, but are different. One gram of salt has about 388mg of sodium.
How can I add salt to my diet?
ξ Sprinkle salt on your favorite foods. 1/4 teaspoon of salt has 575 mg of sodium.
Try adding ¼ teaspoon of salt to:
o Sliced cucumbers or tomatoes
o Watermelon wedges
o Sliced apple or banana with peanut butter
o Scrambled eggs
o Air-popped popcorn
o Edamame (soy beans) or kale chips made with soy sauce
ξ Choose salty drinks. Aim for two liters of fluids everyday, or 8 cups. You can get there
by sipping tomato juice, tomato soup or warm broth. Drinks high in electrolytes, such as low
calorie G2™, Powerade Zero™, and Propel™, can also be helpful (limit to 8 to 12 ounces
per day). Make water your number one drink.
ξ Enjoy a quick salty snack. High salt snacks include:
o Baked potato chips or pretzels
o Tortilla chips with salsa
o Cottage cheese with tomato or fresh fruit
o Beef or turkey jerky
o Salted nuts or seeds
o Raw vegetables with dip
What if I don’t like salt?
Some people who do not like salt use salt tablets. Salt tablets can be found at your local
pharmacy or grocery store. Most are in the form of sodium chloride, which is the same as table
ξ Find a tablet with 1 gram of salt in each. Be sure to review the label for exact amounts.
ξ Take salt tablets with at least 1 cup of water. You may need to take several tablets
throughout the day. Your doctor will tell you how many to take and when to take them.
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you are a UW Health patient and have more questions please contact UW Health at one of the
phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s
Hospital (AFCH) can be reached at: (608) 890-5500
Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770
Your health care team may have given you this information as part of your care. If so, please use it and call if you
have any questions. If this information was not given to you as part of your care, please check with your doctor.
This is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because
each person’s health needs are different, you should talk with your doctor or others on your health care team
when using this information. If you have an emergency, please call 911. Copyright © 3/2015 University of
Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services
Department and the Department of Nursing. HF#164