10 EASY TIPS

TO REDUCE SODIUM IN YOUR DAILY DIET

It’s really not that hard to cut back on the sodium in your food. Really. In fact, here are 10 super easy ways to slash the amount of sodium you eat every day.

 

 

TIP 1 – CHECK THE LABEL 

Sodium hides in places you don’t always expect. So, compare products and focus on the amount of sodium per serving.

 

 

 

 

TIP 2 – KNOW WHERE SODIUM HIDES 

Most of the sodium we eat comes from processed foods and foods prepared in restaurants. Sodium is already part of processed foods and cannot be removed. According to the CDC the top 10 list of high sodium foods includes breads and rolls, cold cuts and cured meats, pizza, poultry, soups, sandwiches, cheese, pasta dishes* and snacks.

*The pasta dishes category does not include macaroni and cheese. Macaroni and cheese is its own category.

 

 

TIP 3 – GET FRESH

Processed foods and prepared foods are the greatest sources of sodium in the American diet (75 percent by some estimates). Choose fresh and homemade foods over processed foods whenever possible. Favor fruits, vegetables and whole grains.

 

 

 

 

TIP 4– REDUCE GRADUALLY

Cut down on sodium gradually, over a few weeks or even months. You’ll be less likely to notice a difference.


 

 

 

 

TIP 6 – MAKE YOUR OWN SALAD DRESSING

It’s easy and it tastes great. Just use oil, vinegar, salt-free spices and herbs.

 

 

 

 

 

TIP 7 – SPICE IT UP

One of the easiest ways to reduce sodium in cooking is with ingredients like spices, dried and fresh herbs, roots (such as garlic and ginger), citrus, vinegars and wine. From black pepper, cinnamon and turmeric to fresh basil, chile peppers and lemon juice, these flavor enhancers spice up the palate— with less sodium.

 

 

 

TIP  8 – EAT IN

It’s much easier to manage and reduce sodium by preparing home cooked meals. When you eat out, don’t be shy about asking for lower sodium options.

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TIP 9 – REVISE RECIPES 

It’s easy to reduce sodium in recipes without noticing a difference in taste. Try using half of the salt the recipe calls for.

 

 

 

 

TIP 10 – GO NUTS 

Using the right healthy fats —from roasted nuts and avocados to olive, canola, soybean and other oils (in moderation)—can help make up for any flavor loss from using less sodium.

 

 

 

 

These tips were adapted from CDC’s Vital Signs – Where’s the Sodium and the New York City Department of Health and Mental Hygiene Health Bulletin – Cut the Salt!