Salty foods are one of the biggest culprits when it comes to additional weight gain. Most people should stick to less than 2 300 mg of sodium a day.
If you have high blood pressure, you should be limiting this amount to 1 500 mg per day.
3 Salty foods for which to watch out
Cottage cheese. Just one cup of low-fat cottage cheese packs almost 1 000 mg of sodium. That's about 40% of what you're supposed to have for the entire day! Greek yoghurt contains just 60 mg of sodium per serving and makes a good substitute.
Cereal. Many cereals contain between 180 and 300 mg of sodium per serving, which amounts to around 12% of your daily sodium intake. Rather stick to morning oats topped with healthy nuts and fruit.
Veggie burgers. This is a great meat-free substitute for vegetarians, but be careful... These little patties contain a whopping 400 to 500 mg of sodium (and that's before the bun, cheese, and condiments). Opt to make your own patties, or treat yourself to a veggie burger on the odd occasion.
Recommended reading:5 Weight gaining mistakes vegetarians make