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Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment. 

SALT

INFORMATION FOR PEOPLE WHO MUST WATCH THEIR SALT OR SODIUM INTAKE

Do you "taste before you shake" or do you automatically sprinkle salt on your food?

Dietitians are encouraging people to "shake the salt habit" and get to know the real taste of food.

Excessive salt consumption has been linked to hypertension, or high blood pressure. Our average consumption of salt is 5-20 g per day. A prudent diet would limit salt intake to 5 g daily.

DIETARY SOURCES OF SODIUM

Table salt, whether added in cooking; at the table; or hidden in canned foods, processed foods, convenience foods and baked goods is the greatest source of dietary sodium. In general, fresh unprocessed fruits, vegetables and grains have an insignificant amount of sodium; unsalted meat has moderate sodium levels and cheese and butter are high in sodium content. The following words on a food label mean that sodium is present:

- monosodium glutamate (MSG) - used as seasoning in many processed food.

- baking powder and baking soda (sodium bicarbonate).

- brine (table salt and water) - used for preserving pickles, sauerkraut and flavour in corned beef, bacon, luncheon meats.

- sodium nitrate - used as a preservative in bacon, ham, wieners and luncheon meats.

- sodium benzoate - used as a preservative in soft drinks, relishes, sauces, salad dressings.

- disodiumphosphate - stabilizing agent used in many processed cheeses.

THE SALT CUTBACKS

  • Cut down on snack foods that are highly salted such as pretzels, potato chips, salted crackers, salted nuts, salted popcorn.
  • Reduce your intake of cured and processed meats including ham, sausage, bacon, hot dogs, bologna, luncheon meats and salted fish.
  • Select low sodium  mineral waters such as Canada Dry, Canagua, Evian Mont Blanc, Mont Clair, Perrier, Sarotago, White Mountain.
  • Evaluate your use of canned soups, soup mixes, canned vegetables, pickles, relishes, tomato sauces, soya sauce, processed cheese.
  • Limit your intake of fast foods.
  • Re-educate your taste buds by experimenting with different seasonings.
  • Use available non salted commercial seasoning mixes like Mrs. Dash or Club House.
  • Learn How to Season Your Food Without Salt

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