With a little planning, you can slash sodium levels
A pinch of Maldon sea salt here, and a sprinkling of fleur de sel there. Salt can be a wonderful thing, but too much of it can also be dangerous over the long term.
According to Health Canada, the recommended daily sodium intake for an adult male or female is 1,200-1,500 mg (with the maximum being 2,300 mg), depending on age and other factors. Yet many of us easily consume double to triple the recommended amount of sodium in our diets every day, without even thinking of it.
Salt is the culprit behind bloating, puffiness, and other serious health conditions like heart disease, stroke, kidney disease, and high blood pressure. This is why it’s especially important to watch salt intake as we age.
The trouble is, salt is often “hidden” in convenience foods. When you’re in a rush, it’s easy to send sodium levels skyrocketing. With a little planning, however, you can slash sodium and the health risks associated with it.
Here are some tips on how to reduce salt intake:
Prepare food from scratch, when possible – Processed and packaged foods account for nearly 80% of Canadians’ salt intake.1 If you make a meal yourself, you know exactly how much salt is going into it. Start with a meal plan for the week and try to shop for in-season and local fruits and vegetables. When you cook, avoid canned and pre-processed foods and skip the store-bought seasonings. For example, you can reduce your salt budget by avoiding bottled vinaigrettes and making your own.
Reach for seasonings other than the salt shaker – Instead of adding extra salt when cooking, up the umami of your dishes with fresh herbs, garlic, and spices. And remember, condiments such as soy sauce, cheese, mayo, ketchup and even mustard can layer in extra salt. Look for reduced-salt versions of these condiments, or just reduce the amount you add to your food.
Avoid the “salty six” – It’s not just the fries you have to worry about. The salty six are six common foods that contribute the most excess salt to our diet: pizza, pre-prepared soup, bread, cured meats, chicken (that store-bought rotisserie chicken can be loaded with salt) and sandwiches. A single slice of pizza can contain nearly an entire day’s worth of your recommended salt intake!
Engage in strategic snacking – Skip the chips and go for home-made hummus, fresh veggies, fruit, and unsalted nuts. Planning ahead and keeping healthy snacks at your desk or in your car can help you to avoid unnecessary salt consumption when satisfying cravings.
Keep sodium in check by checking the label –The recommended daily intake of sodium is equivalent to less than one teaspoon of salt. Read your nutrition labels and check out Health Canada’s guidelines to help you stay on the right side of health.
Forgoing a little convenience today can go a long way to preserving your health over the long term. And that’s advice that’s worth its salt.