August 29th - More Herbs, Less Salt Day

August 29th - More Herbs, Less Salt Day
Although we should be focusing on removing excess sodium from our meal plan on a daily basis rather then just on August 29th, today serves as a good reminder of watching out for the hidden sodium in our processed foods and also helping us to think twice before we reach for the salt shaker! Limiting your sodium can help prevent or reduce high blood pressure, which can reduce your risk for heart disease and stroke.

The daily recommended limit for total sodium intake is 2300 milligrams or just less than 1 teaspoon of table salt (sodium chloride), based on the 2005 Dietary Guidelines for Americans. Some doctors and registered dietitians recommend a much more restrictive goal of only 1000-1200 mg/day but in reality, American are consuming over 4000 mg on average everyday and so our main goal needs to be focusing on reducing our own current intake rather than restricting.

Check out these tips from RD411:

Sodium is found in:

• Processed, convenience foods
• Foods that you add salt to during preparation
• Foods you add salt to at the table

Shopping
Reading food labels can help you choose lower-sodium foods. Look for these claims:

• Sodium free
• Low sodium
• Very-low sodium
• Light in sodium
• Reduced (or less) sodium
• Unsalted

Avoid purchasing these foods, which usually are high in sodium:

• Breaded fish, poultry, and meats
• Most cheeses, including cottage cheese and cheese spreads
• Instant hot cereals and many ready-to-eat cereals
• Boxed and flavored mixes—rice, potatoes, macaroni and cheese, instant noodles, and couscous
• Canned vegetables
• Frozen vegetables in sauces
• Soups—instant, canned, and jarred, including broth and bouillon
• Seasonings made with salt, celery salt, garlic salt, and onion salt
• Sauces, gravies, and instant sauce and gravy mixes
• Canned seafood—tuna, sardines, mackerel, sardines, anchovies, oysters, caviar, and crab
• Snack foods—chips, crackers, salted nuts, pork rinds, and pretzels
• Pickled foods—olives, pickles, relish, sauerkraut, and herring
• Condiments—ketchup, soy sauce, steak sauce, teriyaki sauce, salad dressings, barbecue sauce, mayonnaise, mustard, chili sauce, and Worcestershire sauce
• Frozen dinners
• Meal mixes
• Potpies
• Pizza
• Smoked, salted, or cured meats—bacon, ham, hot dogs, bologna, salami, pepperoni, luncheon meats, sausage, corned beef, chipped beef, and meats koshered by salting
• Buttermilk
• Butter
• Salt pork

Select these foods more frequently:

• Vegetable oils
• Fresh or frozen fruits
• Fresh, frozen (no sauce), or no-salt-added canned vegetables
• Skinless poultry
• Lean cuts of meat
• Fresh or frozen (not breaded) fish and shellfish
• Plain rice
• Plain noodles
• Couscous
• Quinoa and other grains
• Reduced or low-sodium soups, broth, and bouillon
• Salt-free spices and herbs—garlic powder, onion powder, basil, oregano, sage, thyme, cilantro, cumin, pepper, mint, etc
• Flavorings—vinegar and lemon or lime juice
• Some hot cereals
• Lower-sodium ready-to-eat cereals
• Nonfat, low-fat (1%), or evaporated skim milk

Preparing food at home

• Use less salt or no salt when preparing foods
• Drain and rinse canned foods, such as tuna or beans, to remove some sodium
• Add fresh or dried herbs and spices or vinegar to foods to enhance flavor, rather than adding salt:
• Allspice—ground meats, stews, tomatoes, and peaches
• Almond extract—puddings and fruits
• Basil—eggs, fish, lamb, beef, stews, salads, soups, and sauces
• Bay leaves—meats, stews, chicken, turkey, soups, and tomatoes
• Chives—eggs, salads, sauces, soups, meats, vegetables, and rice
• Cider vinegar—salads, vegetables, potatoes, and sauces
• Cilantro—meats, chicken, fish, tomatoes, rice, and pasta
• Cinnamon—fruits and bread
• Curry powder—meats, chicken, fish, and tomatoes
• Dill weed—fish, soups, and potatoes
• Garlic—meats, poultry, fish, vegetables, rice, and pasta
• Ginger—chicken, fish, and fruits
• Mustard powder—ground meats, salads, sauces, and potatoes
• Nutmeg—fruits and potatoes
• Paprika—meats, fish, stews, sauces, soups, and vegetables
• Parsley—meats, fish, stews, sauces, soups, salads, and vegetables
• Rosemary—chicken, veal, meats, potatoes, bread, and pasta
• Sage—meats, stews, biscuits, tomatoes, and green beans
• Savory—salads, eggs, meats, soups, green beans, and tomatoes
• Tarragon—poultry and meats
• Thyme—eggs, meats, sauces, soups, vegetables, and tomatoes

Ever wonder what it means when a food is labeled as low in sodium or that it has less sodium? Kids Eat Right has the answer!