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Holy Sodium, Batman!

Friday, July 08, 2011

Everyone claims to watch their salt, but I never really *got it* until I started tracking it. So, now I use a lot more seasonings and very little salt when I cook. I found this blog today, and thought I'd share:

"Have you eaten your three TEASPOONS of salt today ?

Sound crazy right? Well...the fact is, most Americans consume 3 times what the U.S. Department of Health and Human Services and the Institute of Medicine of the National Academy of Sciences say the average adult needs. They suggest the average adult needs no more than 2,300 mg , or about 1 Teaspoon, of sodium daily to regulate the balance of fluids in the body.

The Mayo Clinic says we take in about 77 percent of our daily sodium from packaged and processed foods, compared to only 5 percent added while cooking, 6 percent added while eating and 12 percent from natural sources!
So, If you need to lower your salt intake, more than half of your battle is won by not eating prepared or packaged foods. The rest can be accomplished by preparing and eating fresh foods and season them with natural herbs , spices , oils and juices.

Here are a few tricks I use to reduce my salt intake:

Kosher Sea Salt- Because Kosher Sea Salt has so much flavor , you can get by with just a small amount and stay way below your limits.

Empty your Salt Shaker - Replace with an equal blend of Onion Powder, Garlic Powder and Kosher Sea Salt. Use in place of salt for cooking and at the table.

Herbs de Provence - Mix with Olive Oil and pepper on sliced or wedged potato. Trust me, you will never want a salty french fry again!

Olive Oil , Garlic & Pepper - Use these three simple ingredients to season meats. You will surprised how flavorful this trinity will make Steaks, Chicken or Chops.

Basil ,Olive Oil, Balsamic Vinegar & Pepper - Blend together as a dressing, or layer it over tomatoes.

Truffle Salt- Expensive , but you can not make asparagus mashed potatoes taste better. The trick here is that because of the strong flavor of Truffle, you use very little. I found a well priced one on

Lemon Juice- Part of the flavor effect of salt is that it brings out the natural flavor of most foods. Try adding lemon juice to your vegetables , fish and seafood.

These are just a few ideas, experiment and you will come up with many more.
So remember , Chances are the more Herbs & Spices you use in your food, the healthier you will be eating.

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Member Comments About This Blog Post
  • no profile photo CD9350385
    I've just started watching my salt and sticker shock is right! I cannot BELIEVE how much salt I have been taking in.It's insane! Thank you for this post. I will be trying some of these suggestions.

    3480 days ago
    You go girl. I have to admit, I do not track salt, fiber, fruits, veggies, any of that stuff. All I track is calories, fitness, and water. Maybe I will get there one day. Good for you for being so on top of things!
    3480 days ago
    I had the same sticker shock when I started tracking sodium - holy cow!

    Thanks for your tips - I love herbs de Provence and lemon juice. emoticon
    3480 days ago
    Great informative post. I have salt at the table but rarely use it. But now I see that I really don't need it because it's already in most packaged food. Thank you.
    3480 days ago
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