Did you know that the recommended daily allowance for sodium intake is under 2400 milligrams? While sodium is super important for our body to function, too much sodium can cause an increase in blood pressure which can lead to hypertension not to mention all the other
health risks associated with too much sodium intake.
Since I started monitoring my sodium intake I can now tell right away when I have had too much, my body lets me know. I get very dehydrated, and my ankles and feet will swell up like balloons! YIKES, ewwww, TMI! But it's the truth, and it just makes me feel miserable! This happens because too much sodium in your blood draws water out of your cells and into your tissues...Did you know that?
Have you looked at the labels recently on the food you are eating too see how much sodium you are taking in each day? Part of keeping a daily
food journal should include keeping track of how much sodium you are consuming each day.
MY TIPS:
Canned Foods:
Canned foods are usually high in sodium, take a look at the label the next time you go to buy canned beans or veggies, it will shock you! If you do decide to get a canned good item try to go for the ones with 'no salt added' or 'reduced sodium' labels. Certain items may not have a reduced sodium option, so in this situation there is a simple solution....drain and rinse off the food before you eat it or cook with it! Yep, give those salty beans a good rinse before you cook with them and help decrease your sodium intake!
Packaged Spices:
Just get rid of them, um yep, use your spice cabinet. I predict that almost every ingredient in that little packet of sodium filled nastiness you can also find on your spice rack. You can use your own spices you ALREADY HAVE and then add a pinch of salt for taste or none at all!!
Perfect example, taco or burrito seasoning. Just one tablespoon of McCormick burrito seasoning mix has 470 mg of sodium and there are six servings in a packet!! That is 2820 mg of sodium in one packet! HOLY SODIUM!
Normal use of this type of seasoning calls for one packet per 1lb of ground meat. So for a family of four 1lb of ground meat with one packet of seasoning, that is 705 mg of sodium per burrito not to mention the cheese and other toppings that are added!
When I make taco or burrito meat first I use lean ground turkey which is lower in saturated fat and calories than lean ground beef, I also add some fresh peppers and onions for additional flavor and then I add the following spices:
Throw in a pinch of salt and pepper to taste and your heart will thank you for it, I promise.
Nuts/Seeds:
Everything in moderation...especially nuts and seeds. Almonds and sunflower seeds are a great healthy snack option but they are also very high in fat and calories and too much of anything is never good. Unfortunately this healthy snack can also be a sodium hog as well because most prepackaged nuts and seeds now-a-days come roasted and salted. Try to lower daily sodium intake by going for unsalted natural nuts and portioning them out for yummy snacks.
Sea Salt vs Table Salt:
Although sea salt is less processed than regular table salt, which that in and of itself makes it a better option, the sodium content for each is basically the same. Whether you use sea salt or table salt each should be used in moderation. I personally have found that because the taste of sea salt is stronger than plain table salt I end up using less of it in my cooking which is one of the many reasons why I love sea salt. See what the mayo clinic says about sea salt vs table salt
here.
Pickles!
Ohhhhh NOOOOOO! Man, my heart dropped a few years back when I realized how much sodium there was in pickles, I had no idea! I was eating pickles almost every day with my lunch thinking I was doing a good thing because pickles are so low in calories, but what they lack in calories they MORE than make up for in sodium...bummer :-( Today if I need a crunchy sidekick to a sandwich at lunch I bring carrot sticks and save the pickles for an occasional treat. 280 mg in just one baby dill, depressing!
Savory flavors like black pepper, garlic powder, curry powder, cumin, coriander dill, basil, and ginger, and onion are best for replacing a salty taste.
Celery (23 mg /ounce) and celery seed (45 mg/oz) impart a salty flavor quality w/ very little sodium.
Use lemon and lime juice to brighten flavors and season foods.
Avoid processed and convenience foods.
Look for other terms for salt on the ingredient statement. Chloride, Salt, MSG, Baking Soda, Baking Powder
Label terms: Salt Free: < 5 mg/svg; Very low sodium: < 35 mg/svg; Low sodium: < 140 mg/svg
Focus on potassium containing foods. Potassium can lessen adverse effects of sodium on blood pressure. (bananas, sweet potatoes, spinach, beans and lentils, and cantaloupe)
Seasoning for Meat, Poultry, and Fish
| Beef | Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme |
| Lamb | Curry powder, garlic, rosemary, mint |
| Pork | Garlic, onion, sage, pepper, oregano |
| Veal | Bay leaf, curry powder, ginger, marjoram, oregano |
| Chicken | Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme |
| Fish | Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper |
Seasoning for Common Vegetables
| Carrots | Cinnamon, cloves, marjoram, nutmeg, rosemary, sage |
| Corn | Cumin, curry powder, onion, paprika, parsley |
| Green Beans | Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme, Green Onion, pepper |
| Green Peas | Ginger, marjoram, onion, parsley, sage |
| Potatoes | Dill, garlic, onion, paprika, parsley, sage |
| Summer Squash | Cloves, curry powder, marjoram, nutmeg, rosemary, sage |
| Winter Squash | Cinnamon, ginger, nutmeg, onion |
| Tomatoes | Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper |
Additional Resources:
Salt and Sodium in Your Diet, National Heart, Lung and Blood Institute
What are some of your favorite spices to use in place of salt?
