Shaking the Salt Habit
At Home
• Eliminate the salt shaker.
• Don’t salt before you taste.
• Break the habit of automatically reaching for the salt shaker.
Use less salt in cooking
• In most recipes salt can be reduced or, in many cases, omitted without compromising the flavor.
• Use more herbs and spices, particularly onion and garlic powder. Also, low-sodium bouillon can add extra flavor, as can wine, vinegar and lemon or lime juice.
• Prepare low-salt recipes. Get a good low-sodium cookbook.
At the Supermarket
• Eat more fruits and vegetables. Use less prepared foods — the less processing, the less sodium.
• Choose lower sodium prepared foods. Look for items labeled sodium free, low sodium, reduced sodium, unsalted, and no salt added.
• Read the label. Know how much sodium is in each serving. If the label says 150mg sodium per 1/4 cup and you eat 1/2 cup, you’re consuming twice as much.
• Be alert to “salty” terms, like brine, cured, marinated, pickled, and smoked.
Eating Out
• Order low-sodium foods. Ask how foods are prepared; choose grilled or roasted entrees and items without sauces.
• Avoid soups. Most are loaded with sodium and can exceed 1,000mg per serving.
• Use oil and vinegar on salads. Stay away from creamy dressings. Avoid salads made with mayonnaise, like potato salad and coleslaw.
• Request condiments served on the side. Then you can control the amount to use.
• Ask that no salt is added to your entree. Many restaurants will accommodate your dietary restrictions.
