We’ve mentioned 1 For 1 in other posts, but consider this the deep dive on why we love 1 For 1, plus examples of how and when to use it in your life.
What Is Sodium?
Sodium is a mineral found in salt. When we eat over the recommended amount of 2,300 milligrams of sodium per day (or a teaspoon of salt) for a long time, it can cause a higher risk of high blood pressure and heart disease.
Guess how much sodium the average American eats daily.
3,400 milligrams. That’s a lot of sodium!
1 For 1 helps us lower the amount of sodium we eat and improve our health. It’s easy and simple, but if you want an in-depth guide to sodium, look at our Salt 101 blog.
Why 1 For 1?
Most of us eat about 2,000 calories per day to stay healthy. Depending on age, activity, and gender, we may need less or more calories. 1 For 1 is based on the idea that if we try to eat the same amount of calories and sodium, we will start eating less sodium.
For example, imagine that someone eats 2,000 calories and 3,400 milligrams of sodium a day. They learn about the 1 For 1 check, and they start to match the amount of sodium to the amount of calories they eat. Now they are eating 2,000 calories per day and 2,000 milligrams of sodium per day. This is under the recommended limit on sodium of 2,300 milligrams, which is why the 1 For 1 check is helpful to lower sodium intake.
How To Get Started
A product passes the 1 For 1 check if it has one milligram of sodium or less for every calorie in the product (because we are looking for a 1 to 1 ratio). For example, if a product is 90 calories, see if it has under 90 milligrams of sodium.
Let’s do a practice question:
Does this product pass the 1 For 1 check? No, because the amount of sodium is higher than the amount of calories.
Exceptions to the 1 For 1 Check
How do we find the amount of sodium in a food without a nutrition label?
Most foods that don’t have nutrition labels also don’t have salt, so fresh foods are a great addition to a low-sodium diet! This includes fresh meat, poultry, seafood, eggs, and fresh fruits and vegetables.
What If A Product Doesn’t Fit 1 For 1?
1 For 1 is a simple guide to checking sodium content, and foods that don’t fit 1 For 1 can still be included in a healthy, balanced diet. Balance high-sodium ingredients, such as soy sauce, with low-sodium ingredients, like fresh broccoli. Choose a low-sodium breakfast, such as homemade oatmeal, if you plan a high-sodium frozen pizza for dinner.
Life is all about balance, so make your goals realistic. The next time you go grocery shopping, check and see if a food passes the 1 For 1 check!