The government just reduced the amount salt recommended for daily intake, making it ever tougher to stay within the guidelines.
The new recommended daily dose is 1,500 milligrams (about half a teaspoon) for African Americans, people over 50, and those with hypertension, diabetes, or chronic kidney disease. For everyone else it’s 2,300 milligrams (about a teaspoon).
Fortunately, FitSugar has compiled a list of tips to help you keep your salt consumption in check.
— Be wary of canned foods. If you do buy them, look for a lower sodium option.
— Cook with raw foods. Fresh vegetables and meats will have much lower levels of sodium than their canned alternatives.
— Stock your spice rack and herb drawer with low- or no-sodium choices that will add flavor but not sodium.
— When buying canned foods, rinse the food if possible (i.e. black beans, corn, etc.).
— Take it easy with the hot sauce and other condiments. It’s a sneaky way to spike the sodium levels of your food.
— If eating out at a restaurant, ask the waiter to take the salt shaker away from the table so you won’t be tempted to add it to your meal.
— Plant an herb garden in your kitchen so you can reach for mint, parsley, dill, or cilantro when you need some flavor.
— Sip on low-sodium drinks or water! Sodas and sports drinks can pack a mean punch of sodium.
— Don’t add salt to your boiling water when cooking up pasta, rice, or meats. You can add natural flavors to the sauce later.
[Image via AP Images.]
