According to theAmerican HeartAssociation, a person shouldconsumenomorethan1,500mgofsodiumaday—one teaspoon of salt has 2,300 mg of sodium. Mostpeople inAmerica consume more than 3,000 mg per day and aren’t aware that roughly 75% of the sodium we take in is from processed/convenience foods and restaurant foods, not the salt shaker.
To encourage healthier eating habits for patients, we encourage you to follow five tips for consuming less salt and substituting bold,fresh herbs and spices.
5 QuickTips to Lower Sodium Intake
1.Make your own meat marinade or seasoning blend (see below for recipes).
2.Always choose fresh or frozen meats.
3.Use fresh or frozen vegetables.
4.Aim for frozen entrees that contain ≤ 600 mg sodium. Limit to just one of these entrees a day.
5.Don’t use a salt substitute unless you check with your doctor or dietitian first.Many substitute potassium chloride in place of sodium chloride.
PREPARATION: In smallbowl,blendallingredientswell. Spoon into shaker or sealed container, store in cabinet or other cool,darkplace.
Salt-Less Surprise (5 servings – 1 tsp per serving)
- 2 tsp garlic powder
- 1 tsp basil, ground
- 1 tsp oregano, ground
- 1 tsp lemon peel raw
- Pinch of black pepper
Nutrient Per Serving = Calories: 6, Carbohydrates: 1 g, Phosphorus: 7 mg, Potassium: 28 g, Sodium 1 mg
Spice Seasoning (8 servings – 1 tsp per serving)
1 tsp cloves, ground
1/2 tbsp black pepper, ground
2 tsp paprika
1/4 tsp coriander seed (crushed)
1/4 tbsp rosemary, dried
Nutrient Per Serving = Calories: 10, Carbohydrates: 2 g, Phosphorus: 10 mg, Potassium: 41 g, Sodium 2 mg
Herb Seasoning (7 servings – 1 tsp per serving)
- 2 tbsp drried basil leaves crumbled
- 1 tsp celery seed
- 2 tbsp onion powder
- 1/4 tsp dried oregano leaves, crumbled
- 1/4 tsp black pepper
Nutrient Per Serving = Calories: 10, Carbohydrates: 2 g, Phosphorus: 10 mg, Potassium: 41 g, Sodium: 2 mg