Spring cleaning isn’t just for your home: It’s time to toss the salt out of your diet. The 2010 Dietary Guidelines urge people to cut way back on salt and sodium. Since eating out can account for up to 50 percent of meals for some people, it is critical to target these salty food sources. If you have already cut back on added salt on homemade foods, start looking at store-bought, pre-made, frozen, canned and delivery items.
Lofty goals
The new guidelines limit total daily sodium to 1,500 milligrams up to 2,300 mgs per day. This is about 1/2 to 1 teaspoon of salt daily from all foods. A sample day of eating out could be much more than that:
Egg/bacon/cheese breakfast sandwich (1,200 mgs) plus cheeseburger/fries/cola (1,200 mgs) and a spaghetti dinner (2,200 mgs) equals a daily total of 4,600 mgs sodium.
To peruse the sodium content of your favorite foods, go tohealthydiningfinder.com. At maplemountainpress.com, you can download a useful app for making smart fast-food choices wherever you go. For details of your individual goal, visit the USDA Center for Nutrition Policy and Promotion website at www.cnpp.usda.gov.
Excess sodium makes more work for the heart, blood vessels and kidneys, upping a person’s risk of heart attack, stroke and kidney disease. Despite the natural sources of sodium (meat, milk) and what you add from the shaker, the bulk of your salt intake comes from processed and commercially prepared food.
Flavor saver
Though the flavor of salt is intense, we notice it less the more we indulge. So more is not better. Our love affair with salt is a learned behavior and one we can break. If you cut back gradually, you won’t miss the salt, and your taste buds brighten to new flavors.
Swap the salt shaker and bouillon for pepper, vinegar and lemon juice. Switch all salt-laden seasonings to sodium-free versions and add more herbs (fresh and dried) to foods. Exchange salt-based spices for salt-free seasonings or make your own salt-free blends. Buy fresh herb plants and use in place of salty spices. Retrain your tastes to live with less salt for life.
Salt lick
Some of the worst salt offenders at restaurants are soups, cheese fries with dipping sauce, salt bagels, lo mein, Reuben sandwiches, beef jerky, fried rice and nachos. When eating out, ask which foods are lowest in salt or can be made without it. Request that salty seasonings be replaced with herbs and salt-free spices. Can’t find a low-salt option? Choose the lesser of two evils, cut your meal in half and take the rest home; add a fruit cup or yogurt to round out the meal. Cut back on other salty foods on days you overdo it. Search sodium in foods at nal.usda.gov.
Shrimp, crab and lobster are all naturally low in fat but high in sodium. Deep-fry in seasoned batter, dip in salted butter or saute in salty sauces, and see your sodium skyrocket. Imitation crab and brined, salted, and smoked seafood are also sodium-dense. When choosing shellfish, limit other salty foods like fried side dishes, and use only salt-free dips and sauces. Check out your favorite foods at www.calorieking.com.
Carryout, delivery and fast foods may be salt havens. Top offenders: pizza, fried foods cheeseburgers, breakfast sandwiches, street vendor items (hot dogs, sausages, hoagies, bagged snacks), and Asian food (miso, teriyaki, soy sauce). On-the-go sandwiches can pack a salt punch, so request salt-free deli meats, plain chicken breast or all-veggie sandwiches. Limit cheese, pickled foods and condiments. For dessert, be wary of graham crusts and corn meal items. Remember, soda contains sodium, so choose water, coffee, tea, 100 percent fruit juice, or low-sodium vegetable juice instead. For more on the worst foods:eatthis.menshealth.com.
Eating out can break your salt bank. Choose appetizers without croutons, dipping sauces, smoked meats or fish, and brined foods. Request salt-free foods and have your entrée grilled, baked, poached, broiled, or steamed plain. Avoid salted rims on drinks and substitute liquid hot sauce (you’ll use less) for salty spices or rubs. Order sauces on the side and use sparingly. Ask for fresh herbs (parsley, cilantro), salt-free seasonings or dried spices (basil, paprika, cumin) in place of salt. Avoid soups, anything canned (beans, regular tuna fish), casseroles, deli meats, and salted veggies. Bring your own salt-free seasoning and ask for lemon or lime wedges. Use olive oil as your dipping sauce and request plain oil and vinegar for your salad. Frequent the restaurants that cater to lower sodium items and honor your requests. If you eat breakfast out, go for a yogurt or unsalted bagel. For more tips: www.eatlowsodium.com andwww.lowsaltfoods.com
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