Controlling Sodium: Taming an Unhealthy Habit

Salt tastes good. Indian staple diet is not complete without adding salt. Unfortunately, we exceed the recommended limit many times in a day which leads to several health complications. Therefore it is important to tame this unhealthy habit and exercise control over it. No wonder health experts suggest low sodium diet.

Listed below are some tips to cut back on sodium:

Fresh Foods

Eating more fresh foods is the key to good health. It also keeps you from indulging in excess salt. Avoid frozen food or those laden with preservatives as far as possible.

Low-sodium Products

In case, you buy processed foods, choose those labelled as “low sodium.” For instance, you can purchase plain whole-grain rice as well as pasta instead of those with added seasonings.

Eliminate Salt

Although, it is not possible to remove salt completely from your diet, you can still avoid it as far as possible. You can simply omit salt in many recipes such as soups, salads, casseroles, stews, etc.

No Condiments

Restricting condiments is a fabulous way to restrict use of sodium. So keep from soy sauce, sauces, pickles, salad dressings, ketchup, dips, mustard sauce, etc.

Go Saltless

Try to fast one day a week wherein you should have saltless diet. This is one of the best ways to balance out bad effects of salt in your body.

Sodium Alternatives

You can use herbs, spices, and various other flavorings to season foods. Your meals can also be spiced up by citrus juices such as lemon juice, and rock salt.

Smart Shop

You need to be a smart shopper and understand nutrition facts on label found on most packaged and processed foods lists. It also lists whether or not the ingredients include the following salt or sodium-containing compounds:

  • Monosodium glutamate (MSG)
  • Baking powder
  • Baking soda (also called sodium bicarbonate)
  • Sodium nitrite
  • Sodium alginate
  • Sodium citrate
  • Disodium phosphate

Strictly avoid products that mention more than 200 mg of sodium per serving.

The Market Claim Vs Fact

Market Claim – Sodium-free/salt-free

Fact – This means each serving contains less than 5 mg of sodium.

Market Claim – Very Low Sodium

Fact – Each serving has at least 35 mg of sodium.

Market Claim – Low sodium

Fact – A serving has at least 140 mg of sodium.

Market Claim – Lite or Light in Sodium

Fact – Sodium content is been reduced by at least 50 percent.

Market Claim – Unsalted or No Salt Added

Fact – This means no salt is added during food processing that usually contains salt.


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