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  • Writer's pictureTeam Metro Spice Co.

Healthy Eating Tips

Donna Marie’s Tips for your journey to a healthy lifestyle.

*Metro Spice Co will release DONNA MARIE’s Salt Free Spice Blends in Early Summer 2017*

1. How much sodium should I consume in a day? Per the American Heart Association, the upper limit is 2,300 milligrams (mg) a day. HOWEVER, if you are African-American, over the age of 51, diabetic or diagnosed with hypertension the limit is reduced to 1,500 mg a day. ¹ 2. How can I reduce my sodium intake? Drop the processed deli meats and traditional condiments from your lunch sandwiches. A typical lunch sandwich can easily contain 1,600 mg of sodium or more². Here are some ways to reduce the sodium. a. Meat. Bake an extra whole chicken over the weekend and use the meat for lunch during the week. Potential sodium reduction of 1000mg. b. Condiments: Replace mayo/miracle whip, mustard and/or ranch with some combination of hummus, guacamole, pepper or a splash of balsamic vinegar. Potential sodium reduction of 150 mg. c. Veggies. Load your sandwich with fresh veggies. Try kale in place of lettuce, colored bell peppers, apple slices and carrot slices. All 0 mg of sodium. *We can tackle bread at a later date. 3. Salt Free Recipe featuring Donna Marie’s Salt Free spices. Coming soon! Check out the website for additional ways to reduce your sodium intake.


  1. Daily sodium limits. American Heart Association (

  2. Sodium content for:

  • Honey Baked Ham sliced ham, 3 oz, 1230 mg

  • Honey Baked Ham roasted turkey, 3 oz, 950 mg

  • Hillshire cold cuts, 3 thin slices, 490 mg to 700 mg

  • Miracle Whip, 1 Tablespoon, 100 mg

  • Hidden Valley Ranch, 1 TBSP, 164 mg

  • Heinz Mustard, 1 Teaspoon, 57 mg

  • Bread, 2 slices, ~300 mg will vary check nutritional facts label

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