Good article! I've eaten/cooked in a low-sodium/low-fat/lower sugar way for years. To be honest, it took about 3 weeks to get used to the low-salt foods but now anything that is prepared in a "regular" way has a salty taste to me. It is easier to control the sodium if you prepare your own food, but there are many ways to lower sodium even if you don't cook much. Outside of the "salty" snacks, etc. the worst offenders seem to be canned foods, frozen dinners, soups, prepared sauces and condiments. Rinse the canned foods in water to remove excess sodium. Use either fresh or frozen veggies and fruits, but beware of those that include a sauce--use the plain frozen items and prepare your own sauce; it only takes a few minutes. Cut down the salt in any recipe to 1/2 to 1/4 of what the recipe calls for and add a bit more of the spices/herbs used in the recipe. You can find sodium-free broth, tomato sauce, etc. if you look for it and once you find it, you'll know where to go next time you need it. Be cautious of foods that say "lower sodium," "30% less sodium," etc.on the label because this does not necessarily mean it is low in sodium, just that there is less sodium than their original product--it may still be high in sodium (like one person commented: it just means that there is 2X the amount of sodium rather than 4X the amount!) LEARN TO READ LABELS. Keep the salt shaker off the table; it's too easy to grab it and salt a plate full of food if it's sitting in front of you. Lowering you salt/sodium intake is one of the best things you can do for your health AND for losing and maintaining a weight loss.
- 2/23/2012 12:05:05 PM