How to Reduce Salt Consumption in Your Daily Diet?
Before you say "pass the salt" the next time you sit down for a meal, think for a second. It might be better for you to pass on the salt.
Cutting down on sodium is not easy, but it is possible - and your taste buds will adapt, as it was reported in a recent Los Angeles Times article. This article provides tips on how to do just that.
On your own or with your doctor, set your target daily sodium consumption and keep track of how many milligrams you are taking in.
Use table salt sparingly.
Cook rice, pasta and oatmeal without salt. Make oatmeal from scratch instead of buying instant versions.
Instead of salt, flavor your food with spices, herbs, lemon, lime, vinegar or salt-free seasoning blends.
Running water over canned tuna, salmon and vegetables, feta cheese and capers can reduce sodium by 30 per cent, according to research by Consumer Reports on Health.
Cut down on the salt you add: Start by adding half as much salt as a recipe calls for. If you must sprinkle salt on your food, use only half the amount you normally would.
Limit chips, pretzels and other salty snacks. Snack on unsalted nuts and seeds.
Switch to eating more of your meals at home. Restaurant food, especially fast food is notoriously high in sodium.
When they are available, choose low-sodium, reduced-sodium or no-salt versions of foods and condiments.
So you will not give up, make these changes gradually over a period of weeks or months.
Avoid canned soups and salad dressings that are high in sodium. Choose fresh produce rather than canned, or low-sodium canned products.
Limit your intake of cured foods (such as bacon and ham) and foods packed in brine (such as pickles and olives).
Many breads, cereals and even oatmeal can be high in sodium, as can cheese (including cottage cheese).
Learn what these ters, as defined by the United States Food and Drug Administration, mean. You will find them on many food labels.
Sodium-free: less than 5mg per serving.
Very low sodium: 35mg or less per serving.
Low-sodium or low-salt: 140mg or less per serving.
Light in sodium: At least 50 per cent less sodium per serving than the same food with no sodium reduction.
Lightly salted: At least 50 per cent less sodium per serving than reference amount.
Reduced or less sodium: At least 25 per cent less per serving than reference food.
Unsalted, no salt added or without added salt: Without added salt, although the food still contains the sodium that is a natural part of the food itself.
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