Four Easy, Painless Ways to Reduce Sodium Intake


Are you thinking about trying to cut back on the amount of salt you use?  Most people report that they don’t add salt to food very often, yet our sodium intake is probably much higher than we believe it to be.  Aside from the times, we might cater to cravings for chips or salted nuts, we might not believe we eat very many salty foods, however, salt is added to more than we realize.

My tips for cutting back your intake of sodium are:

  • Cook at home more often – restaurant meals are notorious for being very salt-heavy.
  • Ask for no-added-salt when at restaurants – it may already be in a dish, but you may prevent a final sprinkle going on before the dish is sent out and a sprinkle can pack a lot of sodium.
  • When cooking at home, use acids like lemon juice, lime juice, and vinegars to replace some or all of the salt in: chicken salad, tuna salad, egg salad, soups, and sauces.
  • Dilute – when eating high salt foods, mix them with low salt foods.

For instance:

  • Mix 3 kinds of plain nuts with 1 type of salted nuts.
  • Mix salt-free pretzels or chips with salt.
  • Add pureed vegetables like cooked carrots, peppers, or onions to store-bought tomato sauce.
  • Add a handful of plain frozen vegetables to pre-made soups, frozen entrees, left-overs from restaurants, mac and cheese before heating up.

What tricks do you use at home to cut back on your salt intake?

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