Please DO NOT DELETE this page.

Blog //
  • Nutrition

Are these salty shockers in your diet?

24 November, 2014

You may know that a little bit of salt is needed to ensure good health. Salt can help control the amount of blood and tissue fluids circulating around the body, can help carry nutrients into and out of your cells and can increase the glial cells in your brain, which are responsible for creative thinking and long-term planning. What you may not know is that the majority of people are consuming way too much salt.

When you consume too much salt, any good you are doing for your body is completely undone and instead of salt having a positive effect on your health, it can be extremely damaging. Too much salt can lead to high blood pressure, osteoporosis, obesity, stomach cancer, kidney stones and stroke.

The recommended level of salt each day is between 460-920mg for adults and no more than 120mg for infants. Instead, the average Australian consumes about 9 grams of salt every day, according to the Heart Foundation.

To scale down your level of salt intake, it’s important to read labels and know where salt hides. You may be surprised by what you find.

Salty foods that will shock

Breakfast Cereals

Some highly processed cereals can pack a strong sodium punch, despite not tasting salty. Cereals you may consider healthy such as bran and sultana varieties can contain 785mg of sodium per 100g. Even Kellogg’s Special K Forest Berries contains 410mg per 45g serving.

A healthier option: Try Woolworths Great Start Berry, with just 100mg of salt per serve.


Bakery goods 

When you tuck in to a croissant, doughnut or muffin, you are most likely aware of the high sugar content. But did you know that these bakery goods also contain high amounts of salt? A muffin can contain as much as 516mg of sodium per 100g, and even bread can be overloaded with salt - meaning your sandwich might not be all that healthy!

A healthier option: Goodness Superfoods Wholegrain Barley Wrap with Don Shaved Leg Ham, Kraft Liveactive Light Cheese Slice and Spring Gully Green Tomato Pickle.

A healthier option: Swap salted nuts for raw varieties



A packet mix soup may be an easy option but did you know that for every 100g, some dry mix soups contain 9469mg of sodium!

Healthier option: Make soups from scratch and refrain from adding salt.


Two Minute Noodles

Instant meals can be terrible for hidden salt, and fast cooking varieties sold with packets of seasoning are some of the worst. Some brands of two-minute chicken noodles contain 1254mg per serve.

Healthier option: Cook plain rice, noodles or pasta and add your own seasoning using herbs and spices.


Marinades and sauces

Bottled sauces and marinades can bulk up the amount of sodium in a meal, and some soy sauces contain 6458 mg per 100ml. Even “low-salt” varieties contain almost one-third of the recommended daily salt intake per serve.

Healthier option: Try reducing the amount of salty sauces used in cooking and make your own marinades. 

1911_CBHS Skyscraper Banner-07

Suggested Articles

  • Older adults using fitness gadgets

    Top Fitness Trends of 2020

    We put our ears to the ground and asked the pros what top health and fitness trends we can expect to see in 2020.
    • Fitness
    21 January 2020
  • A tropical smoothie

    Treat yourself to a tropical smoothie

    Keep up your good intentions as January draws to a close and stay off the high fat, processed snacks. Treat yourself to this delicious tropical smoothie instead.
    • Nutrition
    21 January 2020
  • A person checking weight Loss

    Four simple rules to lose weight

    Dieting but not losing weight? You may have been given bad advice. Try following these four simple food rules to speed up your weight loss efforts.
    • Wellbeing
    16 January 2020
  • Face mask

    Should I be worried about smoke haze?

    Australia’s bush fire crisis has devastated many towns and rural communities. Cities not directly affected have been blanketed in smoke, but how hazardous is it?
    • Wellbeing
    16 January 2020

What Our Members Think

I joined as a CBHS member in 1978. Through many health events and challenges CBHS has always been there for me and my family. Their exceptional service over this time has always been appreciated.

- Jenny J

What Our Members Think

I've not long joined CBHS from another fund, but so far I've been impressed by the super helpful and friendly staff, the higher claim limits and rebates at a very competitive premium, and how easy it is to lodge manual claims through the app. Thanks CBHS - you've won me over! 😃

- Jessica B

What Our Members Think

What I love about CBHS is their customer service - friendly staff and always ready to help and email you the information you ask about. Keep up the great work!!!

- Linda S

What Our Members Think

I love CBHS as its so so easy to lodge a claim and whenever i need a question answered friendly consultant is one phone call away. The phone back option instead of waiting is brilliant!

- Rachel N

What Our Members Think

I have been with CBHS since I began at CBA 15 years ago...Now I have three beautiful children, one who has a disability. Our top extras cover has been really essential for his early intervention. I do love the ease of claiming online.

- Annette E

What Our Members Think

I am relatively new to CBHS and am loving it already. I worked for a CBA subsidiary a long time ago but was still eligible to join. So much better that the for-profit funds - our premium is only a little more and we pay a lower co-contribution and get great benefits. I am loving the massage rebate for my partner and gym rebate for me!

- David G

What Our Members Think

I'm extremely happy with CBHS! I have been a customer for about six years. I think the price is reasonable. And i would refer you to my family and friends any day. Thank you CBHS!!!

- Karen W

What Our Members Think

Love CBHS as I never have to doubt that they've got my back when I need it. Been through other insurers who have limited options or limits, yet cost the same or more.

- Mark F