Tips for Reducing Sodium
Sodium is an acquired taste and one that may take a while to get use to NOT using but it is something to that needs serious consideration! If you cut back cold turkey, it can be hard but eliminating some a little at a time is the answer. Before you know it you will be using less and less until you can easily eliminate it completely. Give yourself about 6 weeks without sodium and then try using it and you will die at the salty flavor that you use to once thrive off of! Make the changes where they’ll be noticed the least, such as using less salt in baked goods and buying salt-free canned tomatoes and legumes. Try low sodium products such as low sodium soy sauce, and other “low sodium” items.
Remember that your goal is not to reduce your sodium intake to zero. Sodium occurs naturally in many foods, especially root vegetables and leafy greens.
Seventy-five percent of the sodium in your diet comes from processed, canned or restaurant foods. If many of your meals come straight from home, you are going to be able to limit the use of salt easier. Try different types of herbs and seasonings along with utilizing lemon and lime juices! You would be surprised at the flavors you can come up with combining different seasonings!
The key to a diet low in sodium is balance. If one item of your menu is high in sodium, complement it with other low-sodium dishes. For example, if you are fixing a vegetable stir-fry with low sodium soy sauce and serve it on top of steamed rice.
If you can avoid canned goods at all costs, you are in the clear. You can spice things up with your own seasonings and fresh veggies. Canned good are great to have for emergencies but try not to get in the habit of using them on a daily basis. Even if they are “low sodium” they are loaded with salt!
Stock up on all your dry herbs, spices and then supplement them with fresh herbs and spices for that added flavor!
Try a variety of salt-free herb and seasoning mixes until you find ones you like. The quality and tastes of different brands vary considerably, so do not give up if you do not like the first one you try. Salt-Free Spike and Vegit or McCormick offers an extensive line of salt-free seasonings. Try Salt-Free Garlic and Herb, Salt-Free Onion and Herb, Turmeric, Basil, Parsley, to name a few.
Try eliminating your Salt shaker from the dinner table to avoid the temptation of using it. Remember, salt is an acquired taste so start eliminating it slowly, little by little, and eventually you will be able to go without it completely!
Sodium is an acquired taste. When you start using less salt, foods will taste bland. After about six weeks, your palate will be re-adjusted so that foods will taste better. Your taste buds will become aware of the real flavors of the foods that excessive amounts of salt cover up.
