Sodium Smarts
If your doctor has told you to reduce your sodium levels, you may be frustrated. It seems that all your favorite foods are off limits! Managing sodium intake is a challenge, but once you learn a few simple tips you’ll feel more confident.
Eat lots of fruits and vegetables. Most produce items are rich in potassium and potassium has been shown to counter balance sodium.
Choose low-fat or fat-free dairy products. Dairy offers calcium and protein, which are part of a sodium-friendly eating plan.
- Eat lots of fruits and vegetables. Most produce items are rich in potassium and potassium has been shown to counter balance sodium.
- Choose low-fat or fat-free dairy products. Dairy offers calcium and protein, which are part of a sodium-friendly eating plan.
- Use herbs and spices instead of salt. You can add plenty of flavor with herbs, spices, lemon, lime, vinegar and salt-free seasoning blends.
- Watch seasoning packets: most pacakaged mixes for rice, pasts, soups and other dishes are full of sodium. Use half a packet to boost the flavor and use herbs and spices to round it out.
- Rinse canned foods. Canned vegetables are full of sodium. Rinsing and draining the product will help wash away a lot of the salt.
- Condiment Caution: Ketchup, mustard and mayonnaise are salt traps! Ask for dressings and condiments on the side.
- Read labels: Food labels provide the information to help you make good choices. Sometimes you’ll be surprised at what foods are affected by sodium.
Published 12/09/09
