9. French Fries
Even the smallest size of fast-food french fries adds at least 250 milligrams of sodium.
One medium-sized baked potato only has about 17 milligrams of sodium. Most of the sodium in french fries comes from salt added after the potatoes are fried.
Most of the frozen french fry products that you bake at home have at least 300 milligrams of sodium per serving as well.
You can ask a restaurant not to add salt to your fries, but this probably won’t work very well at a fast-food restaurant.
Your best option is to make french fries at home the old-fashioned way. Cut a potato into steak fries or wedges, coat it lightly with some canola oil, and bake in a 450-degree oven until golden (about 30 minutes). You decide exactly how much salt you want to sprinkle on top.
10. Fast Food Burger or Sandwich
One fast-food burger or sandwich alone can have more sodium than you should get in a whole day.
Change to: Make your own burger or chicken sandwich at home with your indoor grill. Season the burgers or skinless, boneless chicken breasts with salt-free seasonings and dress them with lower-sodium condiments such as horseradish, low-sodium ketchup, chopped onion or peppers, and mustard if you keep it to 1 teaspoon, which adds about 55 milligrams of sodium.