Skip to main content

Cutting the Salt!



Salt is found in more food products than you may realize. The 2015-2020 Dietary Guidelines for Americans recommend that American's should consume fewer than 2,300 milligrams (mg) per day of salt (this is slightly less than 1 teaspoon of salt). Adults age 51 and older, African Americans of any age and people with high blood pressure, diabetes or chronic kidney disease should reduce their sodium intake to 1,500 mg a day. These new dietary guidelines emphasize the importance of making meals and snacks from scratch versus choosing processed foods too often.

The most common salts available are table salt, sea salt and kosher salt with the major differences among these being taste, texture, and processing. Kosher and sea salt have a larger course grain providing more air space, which in turn provides less sodium when used in place of table salt. The chefs in our kitchen across campus use kosher salt in their recipes to provide an overall reduced amount of sodium.

Using items like frozen vegetables, or pre-washed and packaged produce (minus any added sauces) can also be useful when trying to prepare healthy meals and snacks. The dining hall offers a number of scratch recipes to allow the opportunity for the chefs to use less salt in the cooking process and include more herbs and spices for flavor in their recipes. In order to really lower your salt intake, choose foods most often in their original form – fresh fruits and vegetables, fresh meats, poultry, fish, dry beans, eggs, milk, yogurt and grains such as pasta and rice – that are naturally low in sodium.

Choose processed and ready-to-eat foods less often as these foods contain more sodium – particularly in foods such as pizza; cured meats like bacon, sausage, hot dogs and deli or luncheon meats; as well as ready-to eat foods, like canned chili, ravioli and soups.

Avoid using the salt shaker and use salt-free seasonings – such as herbs, spices, garlic, vinegar, black pepper, or lemon juice – to add flavor to your food. This can be done while you eat in the dining hall as the salt shakers have been moved from the tables in the dining halls to a spice station that provides a wide variety of spices to allow you to further season your foods.

Don't forget to read the Nutrition Facts label and the ingredients list to find packaged and canned foods lower in sodium. Most often choose foods labeled low sodium, reduced sodium, or no salt added. The chefs preparing foods in the dining hall are also using this strategy when these items are available from the manufacturer (e.g. using reduced sodium beans and soup bases).

Be aware that many condiments, including soy sauce, ketchup, pickles, olives, and salad dressing, are high in sodium so try to use low-sodium soy sauce and ketchup when possible. Foods lower in sodium may taste different at first, but over time it is possible to get use to foods with less sodium!

References:
  1. New U.S. Dietary Guidelines: Limit Sugar and Salt, Boost Fruit and Veggie Intake. https://www.nlm.nih.gov/medlineplus/news/fullstory_156575.html Accessed January 14, 2016.
  2. Eat Right: Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics: Eat Right with Less Salt, 2014. Accessed January 2016.
  3. What's the difference between sea salt and table salt? http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/sea-salt/faq-20058512 Accessed January 15, 2016.

Comments

Popular posts from this blog

Eat Right Live Well - December 2014

Fish For Your Heart?

Cutting back on red meat is a common recommendation for both health and sustainability. What’s less clear is what we should replace the meat with. A recent study looked at this and the results may surprise you. If not red meat, what? Red meat appears on many lists of foods to eat less of due mostly to its saturated fat and cholesterol content, and the fact that we tend to eat too much of it. A recent study looked at what we should consider substituting for red meat when we follow the advice to cut back. Of all of the substitutions the study looked at, one stood out as the best choice – fish high in omega-3s. The fatty fish showed more benefits for heart health than poultry, unprocessed meat and even lean fish. Is fish safe to eat? Fish, especially the kind that gives us omega-3s, has long been considered a healthy choice. Warnings related to contamination by mercury and other toxins has left many people wondering if fish is safe to eat. For most people, the benefits of eating fish far ...

National Nutrition Month 2017: Plant Power

If you follow food trends, you’ve surely noticed that plant-based foods, recipes and restaurants have been getting a larger share of the spotlight lately. Does this mean that more of us are becoming vegetarians? Should we be? Why more plants? Fruits, vegetables, whole grains, beans, peas, nuts and seeds are key features of some of the healthiest diets in the world. Plant based foods are a common theme in the Mediterranean Diet, the DASH Diet and most dietary guidelines. The balance of health promoting nutrients with moderate calories and less of the stuff we should be limiting make plant based foods an easy fit for most people. Looking beyond personal health, to the health of our planet, plant based foods tend to more sustainable and less taxing on the environment. What is a flexitarian? Or a pescatarian? With the expansion of plant foods on our plates has come an expansion of how we refer to the way we eat. Vegetarian still refers to people who don’t eat meat, fish or poultry, but the...