- Eliminate the
saltshaker. Don’t salt before you taste. Break
the habit of automatically reaching for the saltshaker.
- Use less salt in
cooking. In most recipes salt can be reduced
or, in many cases, omitted without compromising the
flavor. Use more herbs and spices, particularly onion
and garlic powder. Also, low-sodium bouillon can add
extra flavor, as can wine, vinegar, lemon or lime juice.
- Prepare low-salt
recipes. Get a good low-sodium cookbook, such
as The Hasty
Gourmet™ Low-Salt Favorites.
Or try out one of the
at this site or search the
Internet where you'll find an abundance of recipes.
At the Supermarket
- Eat more fruits and
vegetables. Use less prepared foods — the less
processing, the less sodium.
- Choose lower
sodium prepared foods. Look for items labeled
sodium free, low sodium, reduced sodium, unsalted, and
no salt added.
- Read the label.
Know how much sodium is in each serving. If the label
says 150mg sodium per 1/4 cup and you eat 1/2 cup,
you're consuming twice as much.
- Be alert to “salty”
terms, like brine, cured, marinated, pickled,
- Order low-sodium foods.
Ask how foods are prepared; choose grilled or roasted
entrees and items without sauces.
- Avoid soups.
Most are loaded with sodium and can exceed 1,000mg per
- Use oil and vinegar on
salads. Stay away from creamy dressings. Avoid
salads made with mayonnaise, like potato salad and
- Request condiments
served on the side. Then you can control the
amount to use.
- Ask that no salt is
added to your entree. Many restaurants will
accommodate your dietary restrictions.
For additional dining out suggestions, see