Traps conquered

Sodium bomb without exception; "natural" labels change nothing.

Fix: Skip it.

Lower sodium only by volume (bigger crystals), not by weight.

Fix: Treat it as salt.

Soy, gochujang or miso plus brined protein plus noodles: assume 2,000+ mg.

Fix: Build it at home.

2,500–3,500 mg per bowl.

Fix: Pass.

Sodium phosphate injected for weight.

Fix: Check sodium per 100 g: under 150 mg is fine, 300+ is brined.

Commonly 1,500–3,500 mg.

Fix: One safe order per restaurant, sauce on the side.

Fix calories and saturated fat, rarely sodium.

Fix: Choose the dish, not the size.

The worst single pantry item.

Fix: Mushroom soaking water or homemade stock.

Brine adds sodium.

Fix: No-salt-added, or rinse (about 40% less).

One garlic-pepper blend runs 360 mg in 5 ml.

Fix: Single spices; read blends.

"Fattoush dressing" arrived as toum.

Fix: Name the exact dressing you want.

Two cheeses plus blue cheese dressing: 1,400–1,800 mg in one salad.

Fix: Drop the cheese, oil and lemon instead.

Ranges from about 11 to 160 mg per litre.

Fix: Read the bottle.

Chipotle versions carry more sodium and sugar than the original.

Fix: Original, sparingly.

50 g of oil is 7 g saturated fat.

Fix: Weigh it.

Marbling survives chill-and-skim.

Fix: Leaner cuts (lamb leg).

Saturated fat load.

Fix: Tomato or yogurt-based curries.

About 4–5 g saturated fat in 50 g.

Fix: 0% Greek yogurt, unless calories are short.

Added sugar dressed up as health food.

Fix: Plain yogurt, pumpkin seeds, almonds.

"Clean" days quietly land around 900 kcal.

Fix: A grain base plus weighed oil, not more vegetables.

Oil, avocado, bread and freeze-dried fruit vary the most.

Fix: Log by weight, not volume.

One over-day means nothing against a solid week.

Fix: Watch the trend, not the day.