Remember, the darker the lettuce leaf, the higher the nutritional value. If you feel like going heavy on pickles and olives, think again. A single dill pickle can be packed with up to 928 milligrams of sodium, so your daily intake of 2,400 milligrams of sodium is already in jeopardy. Turkey seems like a healthy alternative when deciding on meats, but it can actually contain more than 330 milligrams of sodium. Turkey ham and honey ham, on the other hand, have fewer milligrams of sodium and are therefore better choices.
Salami has even less sodium, but, like most lunch meats, it's high in fat.
If chicken has been sitting out for awhile, avoid it. Chicken spoils easily and can add to your risk of food poisoning. Premade salads such as macaroni salad are a recipe for sodium disaster. Avoid those because a half-cup can hold nearly 900 milligrams of sodium. Cottage cheese also contains a great deal of sodium.