10 Ways to Shake the Sodium Habit
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Scaling back on salt doesn't sentence you to a life of bland.
By Nanette Maxim
A pinch here, a pinch there -- salt is such a regular part of the way we flavor our foods. But is the salt shaker to blame for the fact that Americans often consume way more than the limit of 2,300 milligrams of sodium per day (the equivalent of a teaspoon of salt) recommended by the American Heart Association? Not necessarily. Read our tips to find out the real sources of sodium in our diet and how to make simple changes that will have you enjoying flavorful food and staying healthy.
Also see our detailed guide to cutting back on sodium, "Take it With a Grain of Salt"
1. Begin with Breakfast
Processed foods, not added table salt, are the culprits for about 77% of our sodium intake, according to the Mayo Clinic. Switch to a shredded whole-grain wheat cereal or oatmeal, and add fresh fruit to your morning meal.
Try it: Rosy Warm Cereal
2. Can the Canned Goods
Opt for fresh vegetables over canned or frozen, when possible, and rinse canned veggies to cut back on sodium content.
Try it: Carribean Rice and Beans
3. Go Garlic Crazy
Herbs like garlic add flavor without amping up the sodium. Also try lemon juice, salt-free herb blends, cumin, nutmeg, cinnamon, fresh ground pepper, tarragon, marjoram, thyme, oregano, and parsley. If you?re using dried herbs, use about a third of what you would use in fresh form.
Try it: Lemon-Garlic Marinated Shrimp
4. Peel An Onion
An instant flavor enhancer, the onion comes in more colors than plain old yellow. Experiment with the bold tastes of leeks, scallions, and shallots, as well as red and white onions.
5. Roast the Veggies
Bring out the flavor of your squash, fennel, carrots, onions, and many more vegetables, by roasting them.
Try it: Roasted Snap Peas with Shallots
6. Stir the Pot (Of Homemade Soup)
You can't beat the convenience of canned soup, but a steaming bowl of the homemade kind will most likely contain dramatically less sodium.
Try it: Velvety Chicken Rice Soup with Ginger
7. Mind the Meats
A low-sodium marinade tenderizes meat and enhances flavor. Eat brined and smoked meats as a treat, not on a regular basis.
Try it: Spicy Chili Rub
8. Condiments Count
Soy sauce, mustard, ketchup, pickles, and even mayonnaise are sodium rich. Try low-sodium versions, and, in general, use a light hand with them.
9. A Splash of Wine
Sauces have greater depth with a bit of added red (for meats and stews) or white (for chicken and fish).
Try it: Baked Cod Casserole
10. Take Stock of the Take-Out Menu
Chinese stir-fries and Mexican burritos are soul-satisfying, but they can pack almost a day?s worth of sodium (not to mention calories) in one entrée, according to the Center for Science in the Public Interest. Try to avoid the salty sauces and aim for vegetable dishes. See "How You Can Avoid Sodium When Eating Out."
Try it: Vegetable Fried Rice
Try it: Turkey and Pinto Bean Burritos
The Healthy Eating Bookshelf
For more information and recipes, check out two excellent books from meat experts who are also great cooks:
"American Heart Association Low-Salt Cookbook, 3rd Edition: A Complete Guide to Reducing Sodium and Fat in Your Diet"
"Pocket Guide to Low Sodium Foods" by Bobbie Mostyn
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