How to Reduce Your Dietary Sodium/Salt
Most of the sodium in your diet comes from processed foods. The rest comes from the salt added at the table, and salt added while cooking. Observe the sodium RDA and limit the amount of sodium that you consume from all these sources to no more than 2,400 milligrams (mg) each day which is equal to about 1 teaspoon of salt.
How to Reduce Sodium in Your Diet
- Eat canned soups, or broths, or bouillon cubes, sparingly. These foods can be very high in sodium.
- Use fresh poultry, fish, and lean meat, rather than canned or processed types.
- Avoid bacon, unless sodium-free.
- Avoid salted nuts, chips and other snackfoods.
- Switch to low sodium margarine, or low-salt butter.
- Use herbs, spices, and salt-free seasoning blends instead of salt, in cooking and at the table.
- Cut back on instant or flavored rice, which usually have added salt.
- Choose “convenience” foods that are lower in sodium.
- Cut back on frozen dinners, mixed dishes such as pizza mixes, packaged mixes, and salad dressings.
- Choose ready-to-eat breakfast cereals that are lower in sodium.
Reduce Sodium When Shopping
- Read the food label to find out more about what is in the foods you eat This will help you choose foods to limit the amount of sodium you eat to 2,400 mg each day.
- Choose foods that say: Sodium Free, Very Low Sodium, Low Sodium, Reduced (or less) Sodium, Light in Sodium, Unsalted.
Reduce Sodium in Meals
- Add less salt at the table and in cooking. Reduce the amount a little each day until none is used. Try spices and herbs instead, or sodium-free bouillon. Sprinkle lemon juice over vegetables, season or marinate meat, poultry, and fish ahead of time with onion, garlic, and your favorite herbs before cooking to bring out the flavor.
- Cook with low-salt ingredients. Remove salt from recipes whenever possible. Rice, pasta, and hot cereals can be cooked with little or no salt.
- Use fewer sauces, mixes, and “instant” products this includes flavored rices, pasta, and cereal, which usually have salt added.
- Rinse salt from canned foods.