FOR PEOPLE WHO MUST WATCH THEIR SALT OR
you "taste before you shake" or do you automatically sprinkle salt on
are encouraging people to "shake the salt habit" and get to know the
taste of food.
salt consumption has been linked to hypertension, or high blood
Our average consumption of salt is 5-20 g per day. A prudent diet would
limit salt intake to 5 g daily.
SOURCES OF SODIUM
salt, whether added in cooking; at the table; or hidden in canned
processed foods, convenience foods and baked goods is the greatest
of dietary sodium. In general, fresh unprocessed fruits, vegetables and
grains have an insignificant amount of sodium; unsalted meat has
sodium levels and cheese and butter are high in sodium content. The
words on a food label mean that sodium is present:
glutamate (MSG) - used as seasoning in many processed food.
powder and baking soda (sodium bicarbonate).
(table salt and water) - used for preserving pickles, sauerkraut and
in corned beef, bacon, luncheon meats.
nitrate - used as a preservative in bacon, ham, wieners and luncheon
benzoate - used as a preservative in soft drinks, relishes, sauces,
- stabilizing agent used in many processed cheeses.
- Cut down
on snack foods that are highly salted such as pretzels, potato chips,
crackers, salted nuts, salted popcorn.
your intake of cured and processed meats including ham, sausage, bacon,
hot dogs, bologna, luncheon meats and salted fish.
low sodium mineral waters such as Canada Dry, Canagua, Evian Mont
Blanc, Mont Clair, Perrier, Sarotago, White Mountain.
your use of canned soups, soup mixes, canned vegetables, pickles,
tomato sauces, soya sauce, processed cheese.
your intake of fast foods.
your taste buds by experimenting with different seasonings.
- Use available
non salted commercial seasoning mixes like Mrs. Dash or Club House.
How to Season Your Food Without Salt