Salt
My last post talked a bit about the new guidelines for daily sodium intake. When I began reading product information labels I was shocked at how much sodium was listed on products advertising that they had 50% less sodium. So I compared them to the original and guess what. They really did have 50% less sodium, even though the levels were as high as 560 milligrams. As I read more and more labels I couldn't believe the amount of sodium I was eating each day. I really thought because I stopped adding salt to both the food that i made and the food I ate, I was well within the recommended amounts of salt. I couldn't have been more wrong. Here is a partial list of foods you will find with added salt in quantities that you may not realize is there. Most of them have reduced sodium or no sodium versions.
• fresh, frozen or canned chicken, turkey, beef, pork, fish, shellfish
• bacon, sausage, pepperoni, salami
• deli meats
• jarred and canned nuts
• canned beans (all types including refried beans)
• canned vegetables
• canned tomatoes
• chicken, beef, vegetable broths
• salad dressings
• mustard, ketchup, barbecue, hot sauce
• pickles, olives, roasted peppers, chilies
• prepared sauces (tomato, marinara, fettuccine, cheese, white sauces)
• canned tuna, salmon, clams, crab, anchovies
• soups
• baked goods (including breads, cookies, cakes, etc.)
• all pastas (including chow mien, chinese style, rice noodles, ramen, cups of noodles)
• Pre-packaged boxed pastas and rices (including mac and cheese, chicken flavored rice)
• all pre-made frozen foods (including the diet ones)
• cheeses (both hard and soft including cottage cheese)
• vegetable juice drinks
• jars of mixed spices (cajon seasoning, Old Bay)
• soy sauce, Worcestershire, teriyaki, stir fry sauce
Here are a few suggestions to get you started on reducing salt.
• Make sure you read every nutrition label.
• Check to see if the serving size is the amount you would really be using as a serving.
• Try to use products with 5% salt or less per serving.
• If you eat a lot of sodium in a meal balance it out over the course of the next few days.
• Buy salt free or no salt added food whenever possible.
• If you can't find these reduced sodium products at your grocery store ask the cashier or store manager if they will start carrying them.
For more info on the new guidelines you can go to:http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm181577.htm
• bacon, sausage, pepperoni, salami
• deli meats
• jarred and canned nuts
• canned beans (all types including refried beans)
• canned vegetables
• canned tomatoes
• chicken, beef, vegetable broths
• salad dressings
• mustard, ketchup, barbecue, hot sauce
• pickles, olives, roasted peppers, chilies
• prepared sauces (tomato, marinara, fettuccine, cheese, white sauces)
• canned tuna, salmon, clams, crab, anchovies
• soups
• baked goods (including breads, cookies, cakes, etc.)
• all pastas (including chow mien, chinese style, rice noodles, ramen, cups of noodles)
• Pre-packaged boxed pastas and rices (including mac and cheese, chicken flavored rice)
• all pre-made frozen foods (including the diet ones)
• cheeses (both hard and soft including cottage cheese)
• vegetable juice drinks
• jars of mixed spices (cajon seasoning, Old Bay)
• soy sauce, Worcestershire, teriyaki, stir fry sauce
Here are a few suggestions to get you started on reducing salt.
• Make sure you read every nutrition label.
• Check to see if the serving size is the amount you would really be using as a serving.
• Try to use products with 5% salt or less per serving.
• If you eat a lot of sodium in a meal balance it out over the course of the next few days.
• Buy salt free or no salt added food whenever possible.
• If you can't find these reduced sodium products at your grocery store ask the cashier or store manager if they will start carrying them.
For more info on the new guidelines you can go to:http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm181577.htm
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