Reduce Sodium in Diet
Lower Salt Intake, How to Reduce Dietary Sodium/Salt in Cooking and Meals

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Sodium in Diet - Sodium RDA - Sodium in Foods - Sodium Diet Advice

Sodium Content of Foods
Sodium in Alcohol - Bagels - Beans 1 - Beans 2 - Sodium in Beef - Bread 1 - Bread 2 - Breakfast Biscuits
Breakfast Cereal 1 - Cereal 2 - Cereal 3 - Sodium in Butter - Cake - Candies - Chocolate - Sodium in Cheese
Cheese 2 - Cheeseburgers - Chicken - Condiments - Cookies - Biscuits - Sodium Content of Crab - Crackers
Cream - Croissants - Danish - Donuts - Dressings - Sodium in Fast Food - Fish - Fish 2 - French Fries - Fruit 1
Fruit 2 - Fruit Juice - Grains/Wheat - Granola Bars - Sodium Content of Hamburgers - Hot Dogs - Ice Cream
Lamb - Margarine - Milk - Muffins - Sodium in Nuts - Pancakes/Waffles - Pies - Pizza 1 - Pizza 2 - Pork
Sodium in Potato Chips - Potatoes - Rice - Sandwiches - Sauces - Shakes - Sodium Content of Shrimp/Lobster
Snacks - Sodium in Soup - Soup 2 - Subs - Syrups - Sodium Tortilla Chips - Turkey - Veg 1 - Veg 2 - Yogurt

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.




WEIGHT LOSS 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.

WEIGHT LOSS 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

WEIGHT LOSS 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.

Sources include:

National Institutes of Health
National Heart, Lung, and Blood Institute
And Office of Research on Minority Health

WEIGHT LOSS Sodium Diet Related Links:

WEIGHT LOSS Sodium/Salt in Diet
Sodium: Recommended Daily Allowance (RDA)
How to Reduce Sodium in Your Diet
Sodium Content of Foods
Sodium Diet Advice & Recommendations


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