A good thing in moderation but some of us are sensitive to sodium or use way too much.
U.S. guidelines call for less than 2,300 milligrams of sodium per day -- about 1 teaspoon of table salt. And half of Americans should drop to 1,500 milligrams a day. Surprisingly, most of our salt intake is hidden in the foods we buy at the grocery store.
Here are some hidden in the foods we buy at the grocery store: Frozen dinners, Ready-to-eat cereals,Vegetable juices, Canned vegetables, Packaged deli meats, Soups,Marinades and flavorings, Spaghetti sauce, Spice blends, Salted nuts, Salty snacks, Pre packaged foods (beware of flavor packets), Condiments like ketchup/relish/capers
Try to avoid products with more than 200 mg of sodium per serving. And check the Nutrition Facts label closely for the serving size — and consider how many servings you actually eat.
TIPS TO CUT BACK on SALT
Virtually all Americans can benefit from reducing the sodium in their diet. Here are more ways you can cut back on sodium:
• Eat more fresh foods.
• Opt for low-sodium products. If you do buy processed foods, choose those that are labeled "low sodium."
• Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, stews and other main dishes that you cook. Baked goods are generally an exception since leaving out the salt could affect the quality and taste. Use cookbooks that focus on lowering risks of high blood pressure and heart disease to help guide you to sparing the salt without spoiling taste or quality.
• Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
• Use herbs, spices and other flavorings to enhance foods. Use fresh or dried herbs, spices, zest from citrus fruit, and fruit juices to jazz up your meals. And remember that sea salt has about the same amount of sodium as table salt.
• Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention.
source article from MAYO CLINIC www.mayoclinic.com/health/sodium/NU00284
Cooking with Less Salt without Sacrificing Flavor.
There is a range of delicious alternatives to salt that you can add into your diet to help you move away from salt. These include:
• Herbs - fresh and dried
• Spices - good, fresh and in-date
• Lemon, lime juice - freshly squeezed is best
• Garlic - freshly pressed
• Fresh vegetables and meat - ensure that you buy the freshest and consume quickly while the flavours are still excellent; make sure to store produce well also to retain the flavours longest.
• Vegetable salt - when trying to cut down, replacing with vegetable salt may help you to make the shift across to using less salt.
• Oregano, lemon juice, and pepper - can do wonderful things for chicken and other meat.
• Heat it up - chilli powder, hot sauce, or salsa can all add a bit of zing.
• Snack on veggies - veggies make great snacking substitutes, for example carrots and hummus in place of chips or pretzels
source of substitute tips wikihow.com www.wikihow.com/Eat-Less-Salt
Edited by: SHERYLDS at: 1/27/2012 (16:54)
| Pounds lost: 2.0