Less Sodium. More Flavor.

pinch bowls of assorted spicesSo you've decided to cut down on the sodium. Great! Does that mean that now all your meals will be bland? No way. Here are some tips to help you curb the sodium without losing the flavor.

In the Kitchen

  • Here are some other ways to flavor your foods: citrus, vinegar, herbs, spices, and fresh garlic.
  • Choose foods with umami, a savory taste naturally found in chicken, fish, beef, soybeans, mushrooms, and tomatoes. This reduces the need for additional salt to enhance flavor.
  • Whip up your own condiments or dressings. It's an easy way to control the amount of sodium you're adding to your diet.
  • Cut back on flavored rice, pastas, and cereals, which usually have added salt.

At the Table

  • Taste your food before reaching for the salt shaker. If it still needs some flavor, try adding some freshly ground pepper, lemon, or lime.
  • Focus on the whole plate by filling half of your plate with fruits and vegetables. Choose fresh, plain frozen, or canned vegetables with no added salt.
  • When eating out, be wary of foods described using the following words: pickled, brined, barbecued, cured, smoked, broth, au jus, soy sauce, miso, or teriyaki sauce. This could be a sign that they're high in sodium. Instead, choose foods that are steamed, baked, grilled, poached, or roasted, as they may have less sodium.
  • Controlling portion size is an easy way to cut your sodium dramatically. Since restaurant meals can be high in sodium, ask for a to-go box to bring home half of your meal, or split your entrée with a family member or friend.

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