Nutrition Articles

The Art of Eating Naked

Going Au Naturel with Your Food

560SHARES

So how can average Americans trim their daily intake of nearly 4,000 mg of sodium? For starters:
  • Take the salt shaker off the table.
  • Cook without salt.
  • Experiment with salt substitutes and other salt-free seasonings like herbs and spices.
It’s also a good idea to also avoid any seasonings that taste salty, including bouillon cubes, cooking sherry or cooking wine, chili sauce, meat tenderizer, seasoned salts, soy sauce, steak sauce and Worcestershire. Instead, try cooking with low-salt seasonings, such as lemon juice, vinegar and herbs.

Cutting your sodium intake is great. But why stop there? If you want to truly eat naked and be a noshing nudist, ask yourself these questions: Do I really need mayo on my sandwich, ketchup on my hot dog, and globs of dressing on my salad? The answer is HECK NO!

I find a juicy sandwich with low-fat cheese, lettuce, onion and tomato tastes great without secret sauces. Light oil and vinegar is a better choice than mayo on my Subway lunch (it lets me and my sub breathe easier), and salad dressings on the side offer more than adequate flavor. (Dip a forkful at a time rather than fishing for your veggies under a sea of Thousand Island or French.)

The calories you save will really add up each day, week and month that you reduce your use of condiments. And if you don’t replace those fatty sauces and dressings with other high-cal foods, you just might drop a few pounds to boot.

Now, who’s ready to go skinny dipping for dinner?
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
‹ Previous Page   Page 3 of 3  
560SHARES

Advertisement -- Learn more about ads on this site.

More Great Features

About The Author

John McGran John McGran
During his 25-year writing and editing career, John has written for several newspapers, magazines and websites.

Member Comments

  • So the tip is to just get used to it? I thought they were going to describe an art. This article felt kind of elitist imho. - 9/5/2014 3:23:27 PM
  • I have low blood pressure, always have. So, the blood pressure thing isn't an issue for me.

    However, I often eat "naked." I use fresh salsa as salad dressing. I almost never pick up the salt shaker (pepper shaker on the other hand...I don't think I could live without that). - 7/3/2014 2:04:50 PM
  • ROYALHIT
    Seriously, who would ever put ketchup on a hot dog? French FRies= Yes,hamburger= Yes. hot dog= definitely NOT!

    It is a good idea to lessen ones salt intake - 3/19/2014 7:44:20 PM
  • I am the one who has hi bp and am now underweight rather than over. My DH is overweight and is a saltaholic but has normal BP, go figure! I try to cut salt but he complains "needs salt". I use low sodium seasonings and even separate my food from his. I buy no salt added tomatoes and other canned or frozen veggies. Never have liked to float my salad. I prefer tasting the salad. He of course dumps dressing on his salad and then turns the bowl up to drink the liquid after he finishes the salad. - 10/20/2013 10:46:26 AM
  • More and more people are asking food manufacturers to make low sodium or sodium free versions of their foods. I've personally switched to low sodium versions of worchestershire sauce and ketchup, and really can't tell the difference. I use salt free canned tomatoes and pasta sauces, and I ALWAYS read the labels and look at how much sodium is listed! It's part and parcel of becoming better educated and more aware of the foods you put into your body. - 5/31/2013 5:06:21 PM
  • Good article, but most people are not actually in danger from salt consumption:

    http://garytaub
    es.com/wp-con
    tent/uploads/
    2011/08/scien
    ce-political-
    science-of-salt.pdf - 3/1/2013 5:29:17 PM
  • I have cut the salt for a long time. As a kid I remember growing up on Spaghetti O's and now the taste makes me cringe. I don't add butter or salt to my veggies, rather I steam them all in the microwave and eat them as they are. My kids don't know the difference and they taste great! It's another way I slim down without effort. - 3/1/2013 2:23:31 PM
  • Ketchup on hot dogs is just plain wrong. - 3/1/2013 1:42:25 PM
  • AZURE-SKY
    Some people are salt-sensitive. Once you start cutting back on salt, you'll realize how salty restaurant foods are. I can easily gain 3-5 pounds of water weight after eating a restaurant Chinese, Mexican, or Italian meal.

    I always ask for my food to be prepared without salt. Then, if I think the food needs flavoring, I'll sprinkle a little on. When I cook at home, I use the bare minimum of salt, but increase the other seasonings. If anyone wants more flavor, they can add salt.

    Many processed, convenience foods & mixes are high sodium.

    The USRDA for sodium for a healthy person is 2300 mg per day - that's about 1 teaspoon. For people with health issues, like high blood pressure or risk of heart attack, the RDA has been reduced to 1500 mg per day. You can add sodium to your tracker as an additional nutrient.

    - 3/1/2013 11:54:50 AM
  • The author isn't recommending that you cook entirely without salt. The recommendation is to not add salt at the table(especially in the form of high sodium condiments)and to consume less processed foods which are loaded with sodium. A reasonable amount of salt in cooking is good for you and no nutritionist will argue with you on that.
    As for the comment that there has been no proof that sodium intake was tied to high blood pressure and increased risk of chronic disease, I guess you hadn't heard about the DASH diet and the research results from their studies. Look it up. Even the Wikipedia entry on the subject will show you that many more studies have been done that prove the link of increased health at lower sodium intake levels.
    I had the huge advantage of dating a guy in my teens who's father was on a severely restricted salt intake diet. As a consequence of all the meals at my boyfriend's house I learned to become very salt sensitive.
    Every recipe you make you can safely cut the salt in half without consequence in flavor. It can be eliminated entirely in many things as well. My cooking isn't bland at all with lower than average salt. Fresh ingredients, careful blending of tastes and textures and proper seasoning with herbs more than compensates for a bit less of the white stuff. - 3/1/2013 11:50:33 AM
  • I have found that if you eat really fresh vegetables, this means local guys, the taste becomes so much better than if you add salt. It may take you a few times to get used to doing without it as we have all been conditioned to add to everything. For additional flavor if needed spices are the way to go. If you are not lucky enough to live where I do ( I can get salt free salt blends fat my farmers market) then the Penzey's catalog can be found on line they have a wide selection. - 3/1/2013 6:25:51 AM
  • I thnk like anything else salt, fat and other components of extras are ok in moderation. Our bodies NEED salt and fat in order to function properly, however, IN MODERATION, not EXCESS, and what we need usually can be found naturally if eating a balanced diet.

    Don't even ask me to eat my eggs without catsup!, but I almost never pick up a salt shaker for anything. I prefer using seasonings; and lemon juice gives that salty/acidic taste that makes most things yummy. - 9/26/2011 5:42:11 PM
  • Without any salt in the diet, how does one ensure a correct liquid balance in the body? Exercising, sweating... dehydration, cramps, ....very serious consequences (seen one myself).
    Pretty dangerous idea!
    May be the authors high blood pressure was more related to the type of food he/she was putting the salt on (fries, burgers...) rather then the salt itself :) - 9/26/2011 5:26:09 PM
  • I totally agree with this article - once your palate "learns" to eat food "naked" - you actually get to really taste it! I eat lots of salads - in fact I eat salads at least twice a day - and guess what?!?

    I ALWAYS eat my salads without dressing! WEIRD, huh? But when I eat my salads, they're very tasty - not "covered up" with anything. - 9/26/2011 4:04:54 PM
  • My low blood pressure needs salt not “Natural Flavoring” in food. Neurotransmitters have no place on the taste pleasing world’; MSG is king with a thousand minions like dextrose in salt causing thick waistlines. - 9/26/2011 3:15:34 PM

x Lose 10 Pounds by October 27! Get a FREE Personalized Plan