Download a free
list of the sodium content of raw and processed foods.
Read the sodium content of every food you want to eat, whether raw or
processed. Don't assume that only salty foods contain sodium. Other
culprits include some baked goods and tomato-based products like spaghetti
sauce, soup, ketchup, and some types of processed tomato juice.
Make a chart to record your sodium intake. Record every time you eat.
Analyze your eating patterns. If your favorite food is an after-dinner
snack that contains a bit more salt than you ought to eat, don't squander
your precious sodium count on breakfast. Switch to fruit salad and low-salt
cheese or bake your own bread and muffins.
Try salt substitutes. Some people don't like them, but you might.
Potassium chloride, the most common salt substitute, tends to add a metallic
taste.
Use more herbs and spices. In some foods, they will be a satisfying
alternative to salt. In other foods where salt is needed, herbs and spices let
you use much less salt.
Use salt-free spice blends. There's an art to combining spices well. If
you're not sure about the proportions, treat yourself to the salt-free
combos. They may cost a bit more than you normally spend on spices, but if you
love how they flavor your food, they're worth it. The best sources tend to
be health food and gourmet cooking stores.
Use roasted garlic. By covering unpeeled cloves in plastic wrap, you can
"roast" garlic in the microwave oven. The cloves develop that roasted
garlic flavor while remaining firm enough to slice. Keep them in the
refrigerator so you can toss a few into omelets, sauces, salads, and mashed
potatoes.
Replace condiments with low-salt versions. Thanks to the other strong
flavors, you probably won't miss the salt in low-salt ketchup, mustard,
seafood sauce, horseradish, and salad dressings. If you do, you may be able to
compensate by adding balsamic vinegar, pepper (such as black or cayenne), or
citrus juice (orange, lemon, or lime).
Find and use good low-salt products. Experiment with different brands and
types—some low-salt crackers and cheeses are excellent. But always read
the sodium content on the label. Just because a product claims to be low-salt,
doesn't mean it's low enough. And beware a higher fat content.
Sometimes manufacturers increase the fat when they decrease the sodium. No-salt
potato chips often provide this unwelcome surprise.
Replace saltiness with sweetness. On toast, replace salted margarine with
preserves. On veggies like carrots and winter squash, replace salt with honey
or brown sugar. Incorporate more fruit into your diet—it's very low
in sodium.
Be patient. Within a few months—maybe just weeks—you'll
notice that high-salt snacks taste too salty.
