Disease Proof

Since the foods with the higher nutrient scores are low in calories and do not contain saturated fat, trans fat, cholesterol, or added salt, you need not give these unhealthful foods factors much thought once your start choosing foods that have the highest nutrient density. For example, all natural foods contain less than half a mg of sodium per calorie.

It is only when you include prepared foods, processed foods, and restaurant foods in your diet that excess sodium becomes an issue (because of the risk of high blood pressure and strokes). When eating foods from lower-nutrient categories, the sodium levels need to be considered.

Try to avoid foods with more salt than calories. Foods that contain more sodium (in milligrams) than the number of calories cannot be considered healthful. As the sodium number gets higher and higher, the food becomes more dangerous to include in your diet. Ideally, your total daily intake of sodium should be under 1000 mg.