A review of the Sodium Reduction Strategy for Canada has me looking at my food labels more carefully. While I have been diligently checking the fibre content of my breakfast cereals, my sodium intake has gone unchecked. Cereals are nowhere near the worst offenders when it comes to salt in our diets but why is it there at all?
Here are some numbers taken from products in my pantry:
• All Bran Original 1/2c. (36g) = 180 mg sodium (8% DV)
• Fibre 1 Honey Clusters 1c. (54g) = 280 mg sodium (14% DV)
• Multi Grain Cheerios 1c. (30gm) = 160 mg sodium (7% DV)
• Compliments Wheat Squares 11/4c. (55g) = 330mg sodium (14% DV)
• Quaker Instant Oatmeal, Regular I pack (28g) = 180 mg (8%)
• Spoon Size Shredded Wheat 11/4c. (59g) = 0 mg sodium (0% DV)
• Blue Menu Steel Cut Oats 1/4c. (40g) = 0 mg sodium (0% DV)
• Quaker Large Flake Oats (bulk) 1/3 c. (30g) = 0 mg sodium (0% DV)
For added interest, I looked these up on the Internet:
• Kelloggs Corn Flakes 11/4c. (30g) = 220 mg sodium (9% DV)
• Kelloggs Special K 11/4c. (29g) = 230 mg sodium (10% DV)
I rely on cereals as a source of B vitamins and fibre. So I will still be eating cereals for breakfast but they will be cooked up on the stove top…..a batch of Oatmeal or 7 grain or Red River. I will prep two or three days worth and each morning scoop 1/2 cup, add milk and microwave. Then I will sprinkle it with a bit of chopped or dried fruits and nuts. Yumm.
Value your food labels! Whether it’s cereal or any processed food, check the label before you buy. Choose items which deliver 5% DV (Daily Value) or less. Click this link to download valuable information on sodium and what to look for on those labels.