Eliminate or Reduce Salt Intake

Eliminate or Reduce Salt Intake

It is no secret that Americans eat too much salt. But how much is too much? According to the new Dietary Guidelines for Americans we should limit our salt intake to 2,300 milligrams (about a teaspoon) a day for most people and to less than 1,500 milligrams for people age 51 or older, all blacks, and people who have high blood pressure, diabetes or chronic kidney disease.

The reality is that most Americans are eating at least two times the recommended amount of salt. Clearly, we need to put a halt to the salt! Consider the following hints to help you get started:

Read the labels. The amount of sodium and the • percent daily value is clearly spelled out. One can of soup could contain up to 1,300 milligrams of sodium. Look for low/reduced sodium versions. Other “sodium offenders” include frozen dinners, pizza, salad dressings, lunch meats, instant and ready-to-eat cereals and potato chips and snacks.

Stay away from sauces and mixes, such as, flavored rice and pasta, which tend to have high salt content.

Rinse some of the salt from canned foods such as tuna.

Choose vegetables that are fresh, plain frozen or canned (with no salt added).

Eliminate the salt shaker from your dinner table. Replace it with herbs, spices and seasonings such as Mrs. Dash. Consider using some of the following herbs and spices when you cook:

Basil for soups and salads, vegetables, fish and meats
Cinnamon for vegetables and breads
Chili powder for soups, salads, vegetables and fish
Dill weed for fish, soups, salads, and vegetables
Ginger for soups, vegetables and meat
Oregano for soups, vegetables, and meat
Parsley for vegetables, fish and meats
Rosemary for vegetables, salads, fish and meats
Sage for vegetables, chicken and other meats
Thyme for salads, vegetables, fish and chicken