I have joined a web site called L iv i n g s t r o n g . c o m and there they have a daily plate section you fill in
what you eat and drink, they work out the calories and the protein, carbs, sugar, fibre, cholesterol and sodium levels - I have been shocked to see that for instance:
2 slices of white bread
a little light flora spread
ketchup
2 pancakes
1 medium baked potatoe
3oz cheese
half tin baked beans
Takes me to: 151.47% of my daily allowance of sodium
100.