Have you recently had to go on a low-sodium diet? If so then you are probably finding it to be a challenge as it seems that sodium is everywhere? Well you are certainly not alone as the typical American eats both a high amount of fast food (that is loaded with sodium) and when they are home they tend to gravitate towards those equally dangerous comfort foods. These tend to be processed foods such as frozen, canned soups and vegetables, boxed noodles, salsas and chips. These are all loaded with sodium.
Those on a low-sodium diet are usually told to consume somewhere between 2,000 to 3,000 milligrams (mg) of sodium per day. That is the equivalent of about one teaspoon of salt or approximately 2,300 mg of sodium.
So what should you do to cut back on the sodium? Here are some great tips to get you started down the correct path. As with any major lifestyle change the key is to just get started. Confucius said A journey of a thousand miles begins with a single step. By following some of these tips you will be able to master your new low sodium lifestyle in no time. Here are some things to remember:
First " dont beat yourself up " your goal is not to completely eliminate all the salt entering your system, after all the human body needs a certain amount of sodium to survive. Your goal is to get your sodium intake down to the level that your doctor prescribed.
Immediately stop adding salt to your food " dont add it to the meals that you are cooking and remove the salt shaker from the dining room table. If you are like most of us we grew up with a salt shaker on the table and it is second nature to salt your food before even taking the first bite. While old habits are hard to break you also dont want to feel like you are depriving yourself from wonderful taste. So instead start to experiment. Fill the shaker, formerly known as salt, with some salt-free herbs and spices " basil, oregano, cayenne pepper, lemon pepper, garlic, onion and parsley are all good options. Start off with small amounts until you find a combination that you enjoy.
If you dont already own a peppermill go out and buy one. The flavor and aroma of freshly ground peppercorns is not only amazing but there are also so many varieties to choose from. The most recognized is a common black peppercorn which is typically a variety like Lampong. A more upscale black peppercorn is the gourmet quality Tellicherry. For those that really want to embrace exotic taste sensations try Pink, Green or Sichuan peppercorns. For a milder peppercorn with a European twist go for a white peppercorn as these tend to have less bite than the black peppercorns.
Learn how to read food labels " by comparing products side-by-side you will begin to see some amazing differences between products that may at first seem identical. As a rule of thumb all packaged food is going to be higher in sodium than fresh foods but if you cant choose fresh you can still make healthier choices when you know what to look for!
Embrace fresh fruits and vegetables as they are very low in sodium levels and as a bonus you can also eat about as much as youd like and not worry about packing on any extra pounds. Other good choices are fresh lean beef, chicken as these tend to be low in sodium as well.
Learn how to savor herbs " a great trick is before adding herbs to your dish crush them in your hand as this brings out the full taste. Also herbs provide the most flavor when added towards the end of the cooking process.
It will be difficult to change your eating habits, but go for small changes to start. Begin with targeting just one meal a day. Once you have that as a habit then add a second meal. This approach will get you on the right path before you know it. It may take weeks before you have a good understanding of low-sodium foods, but you will adjust. And eventually you might not even miss the salt as your taste buds will come alive as they are exposed to a world of amazing new tastes and flavors.
Those on a low-sodium diet are usually told to consume somewhere between 2,000 to 3,000 milligrams (mg) of sodium per day. That is the equivalent of about one teaspoon of salt or approximately 2,300 mg of sodium.
So what should you do to cut back on the sodium? Here are some great tips to get you started down the correct path. As with any major lifestyle change the key is to just get started. Confucius said A journey of a thousand miles begins with a single step. By following some of these tips you will be able to master your new low sodium lifestyle in no time. Here are some things to remember:
First " dont beat yourself up " your goal is not to completely eliminate all the salt entering your system, after all the human body needs a certain amount of sodium to survive. Your goal is to get your sodium intake down to the level that your doctor prescribed.
Immediately stop adding salt to your food " dont add it to the meals that you are cooking and remove the salt shaker from the dining room table. If you are like most of us we grew up with a salt shaker on the table and it is second nature to salt your food before even taking the first bite. While old habits are hard to break you also dont want to feel like you are depriving yourself from wonderful taste. So instead start to experiment. Fill the shaker, formerly known as salt, with some salt-free herbs and spices " basil, oregano, cayenne pepper, lemon pepper, garlic, onion and parsley are all good options. Start off with small amounts until you find a combination that you enjoy.
If you dont already own a peppermill go out and buy one. The flavor and aroma of freshly ground peppercorns is not only amazing but there are also so many varieties to choose from. The most recognized is a common black peppercorn which is typically a variety like Lampong. A more upscale black peppercorn is the gourmet quality Tellicherry. For those that really want to embrace exotic taste sensations try Pink, Green or Sichuan peppercorns. For a milder peppercorn with a European twist go for a white peppercorn as these tend to have less bite than the black peppercorns.
Learn how to read food labels " by comparing products side-by-side you will begin to see some amazing differences between products that may at first seem identical. As a rule of thumb all packaged food is going to be higher in sodium than fresh foods but if you cant choose fresh you can still make healthier choices when you know what to look for!
Embrace fresh fruits and vegetables as they are very low in sodium levels and as a bonus you can also eat about as much as youd like and not worry about packing on any extra pounds. Other good choices are fresh lean beef, chicken as these tend to be low in sodium as well.
Learn how to savor herbs " a great trick is before adding herbs to your dish crush them in your hand as this brings out the full taste. Also herbs provide the most flavor when added towards the end of the cooking process.
It will be difficult to change your eating habits, but go for small changes to start. Begin with targeting just one meal a day. Once you have that as a habit then add a second meal. This approach will get you on the right path before you know it. It may take weeks before you have a good understanding of low-sodium foods, but you will adjust. And eventually you might not even miss the salt as your taste buds will come alive as they are exposed to a world of amazing new tastes and flavors.
About the Author:
Greg Patterson has been studying healthier eating alternatives and how to fully utilize the finest herbs and spices in healthier cooking for more than two decades. His extensive background in restaurants, physical fitness and customer service led him to launching SpicesInc.com in order to provide top quality seasoning blends, herbs, spices and salt-free seasonings from acrossthe globe.
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