Preparation of Food,  Eating  and  Health  Tips

            " A Knowledge of Cookery Worth Ten Talents:  Let not the work of cooking be looked upon as a sort of slavery. What would become of those in our world if all who are engaged in cooking should give up their work with the flimsy excuse that it is not sufficiently dignified? Cooking may be regarded as less desirable than some other lines of work, but in reality it is a science in value above all other sciences. Thus God regards the preparation of healthful food. He places a high estimate on those who do faithful service in preparing wholesome, palatable food. The one who understands the art of properly preparing food, and who uses this knowledge, is worthy of higher commendation than those engaged in any other line of work. This talent should be regarded as equal in value to ten talents for its right use has much to do with keeping the human organism in health. Because so inseparably connected with life and health, it is the most valuable of all gifts."   {CD 251.2}

" It is wrong to eat merely to gratify the appetite, but no indifference should be manifested regarding the quality of the food or the manner of its preparation. If the food eaten is not relished, the body will not be so well nourished. The food should be carefully chosen and prepared with intelligence and skill.

For use in bread making, the superfine white flour is not the best. Its use is neither healthful nor economical. Fine-flour bread is lacking in nutritive elements to be found in bread made from the whole wheat. It is a frequent cause of constipation and other unhealthful conditions.  

Hot biscuit raised with soda or baking-powder should never appear upon our tables. Such compounds are unfit to enter the stomach.--R. and H., 1883, No. 19.   {HL 81.1}

The use of baking soda or baking powder in bread making is harmful and unnecessary. Soda causes inflammation of the stomach and often poisons the entire system. Many housewives think that they cannot make good bread without soda, but this is an error. If they would take the trouble to learn better methods, their bread would be more wholesome, and, to a natural taste, it would be more palatable. In the making of raised or yeast bread, milk should not be used in place of water.

The use of milk is an additional expense, and it makes the bread much less wholesome. Milk bread does not keep sweet so long after baking as does that made with water, and it ferments more readily in the stomach. Bread should be light and sweet. Not the least taint of sourness should be tolerated.

The loaves should be small and so thoroughly baked that, so far as possible, the yeast germs shall be destroyed. When hot or new, raised bread of any kind is difficult of digestion. It should never appear on the table. This rule does not, however, apply to unleavened bread. Fresh rolls made of wheaten meal without yeast or leaven, and baked in a well-heated oven, are both wholesome and palatable. Grains used for porridge or " mush" should have several hours' cooking. But soft or liquid foods are less wholesome than dry foods, which require thorough mastication. Zwieback, or twice-baked bread, is one of the most easily digested and most palatable of foods. Let ordinary raised bread be cut in slices and dried in a warm oven till the last trace of moisture disappears. Then let it be browned slightly all the way through. In a dry place this bread can be kept much longer than ordinary bread, and, if reheated before using, it will be as fresh as when new.  

Far too much sugar is ordinarily used in food. Cakes, sweet puddings, pastries, jellies, jams, are active causes of indigestion. Especially harmful are the custards and puddings in which milk, eggs, and sugar are the chief ingredients. The free use of milk and sugar taken together should be avoided. If milk is used, it should be thoroughly sterilized with this precaution, there is less danger of contracting disease from its use.

Butter is less harmful when eaten on cold bread than when used in cooking but, as a rule, it is better to dispense with it altogether.

Cheese is still more objectionable it is wholly unfit for food.

Scanty, ill-cooked food depraves the blood by weakening the blood-making organs. It deranges the system and brings on disease, with its accompaniment of irritable nerves and bad tempers. The victims of poor cookery are numbered by thousands and tens of thousands. Over many graves might be written: " Died because of poor cooking " " Died of an abused stomach."   It is a sacred duty for those who cook to learn how to prepare healthful food. Many souls are lost as the result of poor cookery. It takes thought and care to make good bread but there is more religion in a loaf of good bread than many think. There are few really good cooks. Young women think that it is menial to cook and do other kinds of housework, and for this reason many girls who marry and have the care of families have little idea of the duties devolving upon a wife and mother.   Cooking is no mean science, and it is one of the most essential in practical life. It is a science that all women should learn, and it should be taught in a way to benefit the poorer classes. To make food appetizing and at the same time simple and nourishing, requires skill but it can be done. Cooks should know how to prepare simple food in a simple and healthful manner, and so that it will be found more palatable, as well as more wholesome, because of its simplicity. Every woman who is at the head of a family and yet does not understand the art of healthful cookery should determine to learn that which is so essential to the well-being of her household. In many places hygienic cooking schools afford opportunity for instruction in this line. She who has not the help of such facilities should put herself under the instruction of some good cook and persevere in her efforts for improvement until she is mistress of the culinary art.  

Regularity in eating is of vital importance. There should be a specified time for each meal. At this time let everyone eat what the system requires and then take nothing more until the next meal. There are many who eat when the system needs no food, at irregular intervals, and between meals, because they have not sufficient strength of will to resist inclination. When traveling, some are constantly nibbling if anything eatable is within their reach. This is very injurious. If travelers would eat regularly of food that is simple and nutritious, they would not feel so great weariness nor suffer so much from sickness.  

After disposing of one meal, the digestive organs need rest. At least five or six hours should intervene between the meals, and most persons who give the plan a trial will find that two meals a day are better than three." {MH 300.2-304.1}

Eating Between Meals:   X-ray studies conducted to determine the emptying time of the normal stomach shows the average to be between four and five hours. A study was run using several persons who were given a routine breakfast consisting of cereal and cream, bread, cooked fruit and an egg. Their stomachs were x-rayed and found to be empty in four and one-half hours. A few days later these same persons were given the same type of breakfast and two hours later they were fed snacks, their emptying time was checked. The results are as follows:

Another pernicious habit is that of eating just before bedtime. The regular meals may have been taken but because there is a sense of faintness, more food is eaten. By indulgence this wrong practice becomes a habit and often so firmly fixed that it is thought impossible to sleep without food. As a result of eating late suppers, the digestive process is continued through the sleeping hours. But though the stomach works constantly, its work is not properly accomplished. The sleep is often disturbed with unpleasant dreams, and in the morning the person awakes un-refreshed and with little relish for breakfast. When we lie down to rest, the stomach should have its work all done, that it, as well as the other organs of the body, may enjoy rest. For persons of sedentary habits, late suppers are particularly harmful. With them the disturbance created is often the beginning of disease that ends in death.   In many cases the faintness that leads to a desire for food is felt because the digestive organs have been too severely taxed during the day.

Principles of Food Combining and Eating

The relation of diet to intellectual development should be given far more attention than it has received. Mental confusion and dullness are often the result of errors in diet.   It is frequently urged that, in the selection of food, appetite is a safe guide. If the laws of health had always been obeyed, this would be true. But through wrong habits, continued from generation to generation, appetite has become so perverted that it is constantly craving some hurtful gratification. As a guide it cannot now be trusted. In the study of hygiene, students should be taught the nutrient value of different foods. The effect of a concentrated and stimulating diet, also of foods deficient in the elements of nutrition, should be made plain. Tea and coffee, fine-flour bread, pickles, coarse vegetables, candies, condiments, and pastries fail of supplying proper nutriment. Many a student has broken down as the result of using such foods. Many a puny child, incapable of vigorous effort of mind or body, is the victim of an impoverished diet. Grains, fruits, nuts, and vegetables, in proper combination, contain all the elements of nutrition and when properly prepared, they constitute the diet that best promotes both physical and mental strength. There is need to consider not only the properties of the food but its adaptation to the eater. Often food that can be eaten freely by persons engaged in physical labor must be avoided by those whose work is chiefly mental.

Attention should be given also to the proper combination of foods. By brain workers and others of sedentary pursuits, but few kinds should be taken at a meal.   And overeating, even of the most wholesome food, is to be guarded against. Nature can use no more than is required for building up the various organs of the body, and excess clogs the system. Many a student is supposed to have broken down from over-study, when the real cause was overeating. While proper attention is given to the laws of health, there is little danger from mental taxation but in many cases of so-called mental failure it is the overcrowding of the stomach that wearies the body and weakens the mind. In most cases two meals a day are preferable to three. Supper, when taken at an early hour, interferes with the digestion of the previous meal. When taken later, it is not itself digested before bedtime. Thus the stomach fails of securing proper rest. The sleep is disturbed, the brain and nerves are wearied, the appetite for breakfast is impaired, the whole system is un-refreshed and is unready for the day's duties. The importance of regularity in the time for eating and sleeping should not be overlooked. Since the work of building up the body takes place during the hours of rest, it is essential, especially in youth, that sleep should be regular and abundant. So far as possible we should avoid hurried eating. The shorter the time for a meal, the less should be eaten. It is better to omit a meal than to eat without proper mastication.   So far as possible we should avoid hurried eating. The shorter the time for a meal, the less should be eaten. It is better to omit a meal than to eat without proper mastication.   {Ed 204.1-206.1}

An excellent source for food combining can be found at:

TEN TALENTS COOKBOOK, (Dr. Frank & Rosalie Hurd). To order a
full-color, 18" x 24" illustrated, laminated Food Combining Chart, please
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Undigested foods have no nutritional value. Consequently, proper food combining is utmost importance in the digestion and assimilation of starches, sugars, fats and proteins. In turn, proper assimilation enhances nutrition and provides protection against fermentation and putrefaction, the results of incomplete or poor digestion. Combining of foods and avoiding certain eating habits as follows will help prevent this problem:

• Fruits and vegetables should not be eaten at the same meal. It is better to have fruit at one meal and vegetables at another.        " It is not well to eat fruit and vegetables at the same meal. If the digestion is feeble, the use of both will often cause distress and inability to put forth mental effort. It is better to have the fruit at one meal and the vegetables at another." {MH 299.7}

• Do not have too great a variety at a meal. Three or four dishes are plenty.   These dishes should be made of classes of foods that combine well and all are compatible with each other. The more simple the better.... MISS, MIF (Make It Simply Satisfying, Make It Fun).  Heavy  and  complicated  mixtures are  a  frequent  cause  of  indigestion.       " There should not be a great variety at any one meal, for this encourages overeating and causes indigestion."   {MH 299.6}

• Avoid serving more than 2 dishes rich in protein or carbohydrates (sugars and starches) at the same meal. Choose carbohydrates that are in their natural state -- such as whole grain cereals, breads, naturally sweet fruits. Avoid refined carbohydrates -- such as white flour products and refined sugars. Choose proteins of vegetable sources such as legumes. These are adequate with grains and nuts. Those who have difficulty digesting beans may find them easier to digest when sprouted (such as sprouted soybeans, lentils, mung beans, peas), lightly steamed, and eaten with a large green salad.

• Eat raw vegetable salads or raw fruits before the main course. This will stimulate and assist digestion, and help avoid overeating of cooked foods. even fruit should not be eaten after a full meal of other foods.

• Foods that are too hot or too cold should not be eaten. Very hot soups and drinks tend to debilitate the stomach and are partly at best cooled. Very cold foods require vitality of the system to warm them until they are the same temperature as the stomach before work of digestion can be carried on.

• Eat slowly, chewing the food thoroughly so it will be well mixed with salvia . Digestion begins in the mouth. It is also best to avoid drinking with the meals. Food should not be washed down. This practice dilutes the gastric juices. The more liquid taken into the stomach at mealtime, the more difficult it is for the food to digest.

• Avoid, avoid, and avoid the use of grease in foods. Use natural oils from olives, seeds, nuts and legumes (such as soybean oil and olive oil, etc.). Oil is not grease. Lard, butter and hydrogenated oil vegetable fats may be classified as grease. Ask any service man to tell you the difference between grease and oil. Grease acts the same way that oil spills act when spilled on water. Eliminate grease from your diet completely. You will not regret it and  your body will be grateful. You would not pour grease into your oil tank, don't pour it into you.

• The less that condiments and desserts are placed upon our tables, the better it will be for all who partake of the food. All mixed and complicated foods are injurious to the health of human beings. Dumb animals would never eat such a mixture as is often placed in the human stomach. . . .   {CD 113.3}

• Refined sugar should be avoided. Why? Because refined white sugar (saccharose), is a double sugar, it requires more work, often exhausting the human system to invert and convert this chemical into a simpler form, ready for assimilation. On the contrary, simple sugars such as those in fruits and honey are very easily digested. Diets high in refined sugars and starches such as sugar and white flour products, often crowd out the desire for more nutritious foods, resulting in nutritional deficiencies. Pure refined sugar, being the most depleted of " foodless foods" makes demands on the body's store of Vitamins and minerals (especially B-vitamins) for assimilation. research plus evidence agree that although sugar may pamper and satisfy your sweet tooth, it acts as a sneaky and insidious thief of your health. Unfortunately it has only gained popularity as being the " sweet killer"

1. Sugar is not good for the stomach. It causes fermentation, and this clouds the brain and brings peevishness into the disposition.  Far too much sugar is ordinarily used in food. Cakes, sweet puddings, pastries, jellies, jams, are active causes of indigestion. Especially harmful are the custards and puddings in which milk, eggs, and sugar are the chief   ingredients. The free use of milk and sugar taken together should be avoided.  Sugar clogs the system. It hinders the working of the living machine.   {CD 327.1-3}
2. Puddings, custards, sweet cake, and vegetables, all served at the same meal, will cause a disturbance in the stomach.   {CD 112.5}
3. Far too much sugar is ordinarily used in food. Cakes, sweet puddings, pastries, jellies, jams, are active causes of indigestion. Especially harmful are the custards and puddings in which milk, eggs, and sugar are the chief ingredients. The free use of milk and sugar taken together should be avoided.   {CD 113.1}

• In order to avoid a sour stomach (which may lead to a sour disposition) do not combine many different kinds (classes) of food at the same meal. Two or three different (classes) are best. Explanation: A salad may have 4 or 5 different kinds of leafy greens BUT they are all the same class. You may also have at the meal a protein dish made of legumes and you may include some olives and avocados. In this meal you have several different kinds of food, BUT only 3 classes (1. Leafy vegetables 2. Legumes and 3. Neutral foods.). Whole grain bread may be complement the meal.

• The proper combinations and variety of natural foods is essential in providing an adequate balance of all 10 essential amino acids. vegetable proteins can be adequate or " complete" when cereal proteins are combined together with legumes, and nuts or seeds. The combination of the cereal and legume proteins eaten together, complement each other, resulting in a " higher quality" of protein than provided by either alone.

• Pesticides in Common Fruits & Vegetables: Common supermarket produce with the highest pesticide levels include apples, bell peppers, celery, cherries, grapes, nectarines, peaches, pears, red raspberries, strawberries, spinach, and potatoes. Buy these organic whenever possible.

• The following is list of unhealthful foods that are best to avoid:

1. Spices such as hot pepper (black or red), ginger, cinnamon, cloves, nutmeg, mustard and horseradish. These are items, in their cold state are hot to the tongue.
2. Other foods included are baking powder and baking soda, vinegar, spoiled and aged or fermented foods such as ripened (or hard) cheese. Also avoid pressed or ground meats, rare and treated or aged meats. All of these will irritate the gastrointestinal tract,  particularly the stomach. They can cause fermentation, noticeable by gas, and create a burden on the digestive system.
3. Combinations of large quantities of milk and sugar, with or without eggs, such as in custards and ice cream, or combining fruits and vegetables in the same meal can lead to fermentation in the stomach and eventually weakening the system.
4. Cheese, either hard or ripened has many objections. The putrefactive process, which cheese undergoes, results in the production of amines, ammonia, irritating fatty acids (butyric, caproic, caprylic, etc.). The carbohydrate is converted to lactic acid. These are all waste products that cause irritation to nerves and the gastrointestinal tract. Migraine headaches can be caused by tyramine, one of the toxic amines produced in cheese. Certain of the amines can interact with the nitrates present in the stomach to form nitrosamine, a cancer producing agent. An intolerance to lactose, the chief carbohydrate of cheese and milk, is probably the most common food sensitivity in America. Rennet is used in cheese making. It comes from stomach of calves, lambs or pigs. Should I continue to eat cheese? Probably not.
5. Coffee, tea, chocolate and some soft drinks contain caffeine or similar substances that have many harmful effects including: aiding in the production of ulcers, raising the blood pressure, increasing the heart rate, aggravating hypoglycemia and diabetes, contributing to coronary heart disease, increasing the risk of stomach and bladder cancer, crossing the placenta and affecting the unborn child as well as being an addictive drug. The common tea leaves cultivated in china, Japan and India, which are used in making tea which millions of people are drinking is poisonous to the system. Tea and coffee are artificial stimulants.

• Drink plenty of water   on arising and between meals (not during meals). Water is the best liquid possible to cleanse the tissues and purify the blood. Try   2 glasses of warm or hot water on arising - perhaps with lemon juice - it's easier to get down. Drink some before a meal or after a meal (30-60 minutes prior/after)  and not during a meal. Drink at least 8 cups a day, to keep the urine quite pale, but do not drink with your meals or immediately before or after them as this will delay digestion. Digestion will be interrupted and not properly completed as stomach will handle the water or liquid first.

• Eat sparingly   " for strength and not for drunkenness..." . The benefit you derive from your food, does not depend on the quantity eaten, as on its proper combination and thorough digestion. Neither does gratification of taste depend so much on the amount of food swallowed, as on the length of time it remains in the mouth. Overeating clogs the machinery and weakens the power to resist other passions. It also tires you out as the stomach works overtime as well as the whole body to process the foods taken in. Eat all you need to maintain heath, and enjoy your food, but don't over-eat. Too much food dulls and depresses the mind, causes disease and fatigue and shortens life.

• Vary your diet   from meal to meal but do not eat too many varieties at any one meal. A main dish, along with an additional cooked and raw dish plus bread with a spread and/or  dressing  is  a plan  that  may  be  helpful.

• Eat at regular intervals, allowing between 5-6 hours to elapse between the meals. DO NOT EAT a  morsel  between the meals. This includes any items with a caloric value such as juice, mints, chewing gum, fruits, etc., as they delay the digestion of food already in the stomach from previous meal. This is a bad habit to overcome once started. When hungry between meals, look at the clock. If it is not time to eat, take a big drink of life-giving cool (not iced or cold) water. (Hunger pangs after a full meal is probably a sign on indigestion).

• Take time to eat   and enjoy mealtime. Eating slowly and chewing your food thoroughly will increase the enjoyment as well as the nutritional benefits derived from the food. Avoid eating when emotionally upset, in pain, overtired or compulsively (when not hungry). Instead sip on your favorite herbal tea, relax in a tub of warm water, or take a leisurely walk.

• Have regular hours for sleep   in a well ventilated room. Two hours of sound sleep before midnight, is worth far more than four hours after midnight. Sleep, nature's sweet restorer, invigorates the tired body.

• Eat a substantial breakfast   in the morning, after a good night's rest, the stomach is better able to digest a hearty meal than at any other meals of the day. THE PRACTICE OF EATING LITTLE OR NO BREAKFAST AND A HEAVY SUPPER, MAY BE CONDUCIVE TO PUTTING ON " UNWANTED" POUNDS.

• Two meals a day are better than three - but if a third meal is eaten at all, it is should be light(ie. apple and toast),  and several hours (3-5) before going/retiring to bed so that the stomach may also rest. Two meals at 8:00 AM and at 2:00 PM   Three meals at 6:00 AM, 12:00 PM, and 6:00 PM.

• Eat more RAW foods   in their natural state. Include in the diet more fresh fruits,  grains and vegetable salads in a natural way. This will stimulate and aid digestion and help avoid overeating of cooked foods. an excellent routine for weight control.   Limit rich foods. concentrated, refined foods usually should be taken in small quantities. " in Grains, Fruits, Vegetables, and Nuts are to be found all the food elements that we need...."   CD Pg 363

• Use more of the whole grains   and less food prepared from refined grains. Cooked cereals are generally better than dry cereals unless using a cereal containing whole grains and low content of honey, sugar or oil.

• The proper combination and variety of natural foods is essential in providing an adequate balance of all 10 amino acids. Vegetable proteins can be adequate or " complete" when cereal proteins are combined together with legumes, and nuts or seeds. The combination of the cereal and legume proteins eaten together, complement each other, resulting in a " higher quality" of protein than that provided by either alone or meat products.     NOTE: dairy products have not been classified with the natural groups, however they are generally compatible with all natural foods.

• As a basic approach to maintaining optimum health:

1. Include in the dietary a wide variety of fruits and vegetable, dark leafy greens, whole grain cereals and breads, vegetable proteins from sources such as dry beans and peas (soybeans, garbanzos, etc.), sprouted lentils and other legumes, tofu, nuts and seeds, soybean milk and other supplementary foods such as fortified yeast and sea vegetables.
2. Reduce the intake of fats, oils, salt and sugar in the diet.
3. Avoid high cholesterol foods such as: eggs, cheese, butter and meat.

• What a pity it is that often, when the greatest self-denial should be exercised, the stomach is crowded with a mass of unhealthful food, which lies there to decompose. The affliction of the stomach affects the brain. The imprudent eater does not realize that he is disqualifying himself for giving wise counsel, disqualifying himself for laying plans for the best advancement of the work of God. But this is so. He cannot discern spiritual things, and in council meetings, when he should say Yea and Amen, he says Nay. He makes propositions that are wide of  the mark. The food he has eaten has benumbed his brain power.   Self-indulgence debars the human agent from witnessing for the truth. The gratitude we offer to God for His blessings is greatly affected by the food placed in the stomach. Indulgence of appetite is the cause of dissension, strife, discord, and many other evils. Impatient words are spoken and unkind deeds are done, dishonest practices are followed and passion is manifested, and all because the nerves of the brain are diseased by the abuse heaped upon the stomach. CD 53.2-3}

• Exercise   will aid the work of digestion. To walk out after a meal, hold the head erect, put back the shoulders, and exercise moderately, will be a great benefit. The mind will be diverted from self to the beauties of nature. The less the attention is called to the stomach after a meal, the better. If you are in constant fear that your food will hurt you, it most assuredly will. Forget self, and think of something cheerful.   {CH 53.2}

• Pure air, sunlight, abstemiousness, rest, exercise, proper diet, the use of water, trust in divine power--these are the true remedies. Every person should have a knowledge of nature's remedial agencies and how to apply them. It is essential both to understand the principles involved in the treatment of the sick and to have a practical training that will enable one rightly to use this knowledge.   The use of natural remedies requires an amount of care and effort that many are not willing to give. Nature's process of healing and up-building is gradual, and to the impatient it seems slow. The surrender of hurtful indulgences requires sacrifice. But in the end it will be found that nature, untrammeled, does her work wisely and well. Those who persevere in obedience to her laws will reap the reward in health of body and health of mind. {MH 127.2-3}

• How much fat do I want to eat? Many are trying to limit their intake to around 20% of their calories in fat for better Health. But how can you easily figure what that means? For most men 1800-2800 calories per day is sufficient. For most women 1200-2000 is enough. If total calories consumed in one day is 2000, 20 % of this is 400 calories. There are about 40 calories in one teaspoon of fat. So 400 divided by 40 = 10 teaspoons of fat for the day. But labels are generally figured in grams. Since there are 9 calories per gram of fat 400 divided by 9 = 44 grams of fat. Then how do I read labels to figure out what I end up eating. A quick way is to set a limit of 3 grams of fat for each 100 calories. This way you will always be under 20%. Example: 100 calorie to 3 grams of fat or less. 150 calories to 4.5 grams of fat or less. 200 calories to 6 grams of fat or less and so on.   There is an easy visual way to judge what you  are eating. Protein and carbohydrates both are 4 calories per gram. This is the same regardless if the protein is from plant or animal. Complex and simple carbohydrates both have 4 calories per gram. Fats, whether animal or vegetable, are more concentrated and have 9 calories per gram. Something you need to know is that animal fat is the only source of cholesterol.

• FATS:   Let's take a 1.8 oz. package of two small Reeses Peanut Butter cups. This contains 17 grams of fat. This is on the label. Now, 17 grams x 9 calories per gram = 153 calories. There are 153 calories of fat in the candy. Now, in order to find how many teaspoons this represents, one has to know that in fat there is approximately 40 calories per teaspoon. Therefore 153 divided by 40 = 3.83, or nearly 4 teaspoons of fat. As you can see, you have eaten almost your max total of 4 teaspoons of fat but are not even close to the total of 2000 calories you might allow yourself for the day. All your calories to be taken after eating the cups would have to be fat free.

• SUGAR: Reeses cups, like many candies, cereals and other products, divides the carbohydrates into " simple" and " complex" . There are 24 grams of simple carbohydrates, or sugars, in this small 1.8 oz. package as stated on the label.24 grams x 4 calories per gram = 96 calories of sugar. Sugar has 15 calories per teaspoon. Therefore, 96 divided by 15 = 6.4 or 6 1/2 teaspoons of sugar. The average American eats 46 teaspoons of sugar daily.

• SODIUM: Nutritionists recommend most should not exceed 1 teaspoon of salt per day. 1 teaspoon of salt = 2200 mg of sodium. Labels are written in milligrams (mg). If the label says on a can of condensed tomato soup that there are 760 mg of sodium in 1 cup serving that is mixed half and half with water, then 760 divided by 2200 = .35 or 35%. Thirty-five percent (35%) of a teaspoon is 1/3 teaspoon of salt or 1/3 of the day's recommendation in one cup of soup.

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