12 Easy Ways to Reduce Salt in Your Foods

1.  Remember 140 mg! Read the Nutrition Facts Label to determine the amount of sodium in the foods you purchase. The sodium content of processed foods—such as cereals, breads, soups, and salad dressings—often varies widely. If a single serving is over 140 mg don’t buy it, look for another product.

 

2. Take it slowly, try one of these ways every week.

3. Leave the salt out of your Dream Dinners when assembling them.  Choose foods lower in sodium and ask your grocer or supermarket to offer more low-sodium foods.

4. Make foods from scratch whenever possible with fresh foods, whole grains and low-fat dairy products.

5.  Request no salt in your meals when eating out or traveling.

6. Take the salt shaker off the dinner table. If you salt foods in cooking or at the table, add small amounts. Learn to use, lemon zest, spices and herbs, rather than salt, to enhance the flavor of food.

7.  When planning side dishes, consider that fresh and most plain frozen vegetables are low in sodium.

8.  When selecting canned foods, select those prepared with reduced or no sodium.

9.  Remember that fresh fish, poultry, and meat are lower in sodium than most canned and processed ones.

10. Many manufactured  frozen dinners, packaged mixes, canned soups, and salad dressings contain a considerable amount of sodium.

11. Remember that condiments such as soy and many other sauces, pickles, and olives are high in sodium. Ketchup and mustard, when eaten in large amounts, can also contribute significant amounts of sodium to the diet. Choose lower sodium varieties.

12. Choose fresh fruits and vegetables as a lower sodium alternative to salted snack foods.