Cutting down on your Salt intake

Cutting down on your Salt intake

Most people find it hard to change to a low salt diet. This should be done gradually giving time to the taste receptors to adjust to the lower level of salt.

You can cut down on the salt intake considerably by following these tips:

when buying food

  • avoid processed foods like corn flakes, cheese, biscuits and so on. If available, buy lower sodium foods.
  • Read food labels carefully to see if sodium has been added.
  • Avoid canned or processed vegetables, fruits/fruit juices and meat/poultry/fish. Instead buy them fresh.

At the time of cooking

  • Reduce the amount of salt added in cooking.
  • use alternate flavors like herbs and spices like lemon juice, coriander, raw mango, tomatoes, garlic and oregano.
  • Avoid salt dressing.
  • Steam or microwave vegetables to preserve natural flavors.
  • Cook rice, pasta, and hot cereals without salt.
  • Rinse canned foods or remove some of the sodium.

At the time of eating

  • Remove the salt shaker from the table. If you must, use it sparingly.
  • Do not eat pickles and sauces [soy sauce, tomato sauce, mustard, Tabasco, chili sauce, etc.] along with meals.
  • Avoid high salt savory snacks like potato chips, salted nuts, popcorn, wafers, nachos with salsa, namkeens and samosas.
  • Avoid restaurant and fast foods since these are generally high in salt

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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