Sodium 101: Shake the Salt Habit

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add Flavor, Not Sodium

Enjoying what you eat is a top priority. According to consumer research, taste ranks first in making food choices. A desire for a strong, salty taste is acquired, probably starting in early childhood. Here are some strategies for reducing sodium without giving up taste.

• Start small, cut back where you can, and gradually work up to bigger changes.
• Take the saltshaker off the table.
• Choose fresh, frozen, or canned foods without added salt. Or reach for low-sodium versions.
• Cook without salt. Season with herbs, spices, ginger, garlic, wine, lemon, and fruit juices. Skip the salt in cooking water for pasta, rice, cereals, and vegetables.
• Avoid salty seasonings such as bouillon, meat tenderizers, seasoned salts, prepared sauces, canned and dried soups, and seasoning packets.
• Drain and rinse canned vegetables and beans before preparing them.
• Select unsalted nuts, popcorn, pretzels, and crackers if an urge for a crunchy snack strikes.
• Go easy on condiments such as pickles, ketchup, mustard, soy sauce, and teriyaki sauce.
• Balance your salt intake by offsetting high-sodium foods with low-sodium foods. What counts is the amount of sodium you consume over several days.
• Learn to recognize menu terms—pickled, smoked, au jus, teriyaki, soy sauce, or in broth—that indicate a preparation method that might be high in sodium. Ask your server to have your food prepared without salt.
• Request salad dressings and sauces on the side.
• Check your medicines. Some headache and heartburn medications are high in sodium carbonate or bicarbonate. Ask the pharmacist for low-sodium over-the-counter alternatives.

Sneaky Sodium

Smarter Options
To eat less sodium, fresh foods are ideal choices. When it comes to processed foods, pick carefully as some have more sodium than others. Read Nutrition Facts on food labels to make comparisons. Check out the chart below for smart low-sodium options.