one other thing to note is that the three big things that flavor food are fat, salt and sugar. a general rule is that when foods say they are low in one of those things, the other two will be higher than in the regular version.
and one of the biggest things that helped me with sodium was making sure that i was tracking what i was buying and not the closest thing to it that was already in the tracker. when i first started tracking, my sodium was through the roof. so i started eating more beans and my sodium kept going even higher. which baffled me because i was cooking my beans from dried and they had somewhere around 50 mg per serving. which is how i learned that the ready to eat beans in the tracker are canned and every time i had a serving [around 50 by the way i was making them] the tracker entry was adding something like 340-500 mg sodium instead. while that took out a huge chunk of the sodium issue, the other thing i found was that when i was using the austin's crackers that were already in the tracker instead of the store brand i was buying that i was adding an extra 5-10 mg sodium than i was actually getting. it doesn't seem like a lot by itself, but that was also true for around another 20 items i was eating, which makes it a 100-200 mg sodium issue. so it really adds up.
if you want to make the easiest changes after that, start by running the nutrition report at the bottom of the tracker. this will give you a sodium column. then look for your three biggest numbers and work on reducing them this week. next week you can tackle the three biggest again. the easiest route to do this is to do one of the following:
1. eat less of the food. if something has 1000 mg in a serving, if you only have half a serving, that's half the sodium. it also works by cutting out teaspoons, Tablespoons, 1/8 cups. a little less means less sodium.
2. buy a different brand or flavor. there can be a huge difference in sodium. pasta sauce, for example can be as little as 150 for a chunky veggie or almost 1000 for a parmesan. spending five minutes reading the labels in the store can be a huge sodium saver
3. eat something else entirely. if your cottage cheese is too high, perhaps have hummus and veggies. or a glass of milk. or peanut butter and an apple.
-google first. ask questions later.