It is hard to get the sodium down at first. Only 10 to 15% of your total salt intake ever comes from a salt shaker. Convenience, frozen, canned, pre-packaged foods are the result of the other sodium. If you use cheese for anything, it is loaded with sodium, with exception of swiss, goat, brie, some wedges of parmesean (depends on how long they are aged), there are some no or low salt cottage cheeses out there (though regular cottage cheese for 1/4 of a cup is around 400 mg of sodium), and so on. Luncheon meats are loaded with sodium. Canned veggies, spaghetti sauces, soups, etc. are all maxed out with sodium, even diet frozen dinners. Seasoned rice mixes, macaroni and cheese, seasoned noodle mixes, muffin mixes, most baked mixes, etc. are all filled full of sodium. Condiments are the other enemy with salad dressings, ketchup, some mustards (especially dijon), mayonaise, gravy, etc. all full of sodium.
The best advise is to really read the labels, as you would be surprised how much salt is in everything, plus cook from scratch. It is a little hard at first, but once you get used to it, it becomes second nature. For example, if you were to make spaghetti sauce, they make canned whole tomatoes, tomato puree, tomato paste, tomato sauce, etc. with no salt added. Granted most veggies have some naturally occuring sodium, you just don't want any added to it. Other good flavor enhancers, besides spices, is fresh onions, minced garlic, grated carrot (adds sweetness), roasted red pepper (also adds sweetness), fresh herbs such as basil and thyme and so on.
Hope some of this helps.
Member of Living Healthy with Insulin Resistance/Low GI Diet Team
Member of Lowering Salt Intake Team
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