1. Watch the Processed Foods

Just avoiding the salt shaker isn’t enough. The majority of the salt we take in each day is from processed foods such as soups, chips, and crackers and not by salt we add ourselves. Awareness is key, so be sure to look at the nutrition labels of these types of foods and compare their sodium content to the reference amounts. Most products today offer a “low-sodium” option so try these and you’ll be surprised how little taste is sacrificed even with significant decreases in salt.

2. Spice Things Up

There are so many great seasoning products out there that utilize so many different spices and are sodium-free, so try them! They can really add unique and delicious flavors to so many foods.

3. Dining Out is Doable

Don’t think that just because you’re eating out you have no choice when it comes to sodium content in the foods you eat. You do! Choose fresh foods or seasonal items that are less likely to need added salt as a preservative. Don’t be afraid to specify how you would like your food prepared either. Tell your server or chef you would like your dish made with none or less salt and they’ll be more than happy to oblige.

Got any other sodium reducing tips of your own? I’d love to hear them!

Research Assistance Provided By Robert Masterson.

• Canned tomatoes are one of the most versatile items you can stock up on!  Add them to stews, chili, or make your own pasta sauce.
• Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger  to flavor your food can help you reduce your salt intakes.
• Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store.  Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!
• Extra-virgin olive oil may be a little pricey, but it’s worth the investment in your health!  Full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

• Black beans,are an excellent source of protein for vegetarians and meat-eaters alike.  Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!
• Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

• Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals!  Have them on hand for breakfast omelettes, to hard-boil for on top of lunch salads, and for baking healthy treats!
• One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast.  Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.
• An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

• We all know about my favorite new yogurt, Greek yogurt!  Keep your refrigerator stocked by “going Greek” (see my earlier blog post on Greek yogurt.  You can add your own flavor and sweetness to your Greek yogurt with fruit!

• Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and can help lower your cholesterol levels.  Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

• Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), or barley.  Plan your meals around these grains for a healthy dose of fiber!

What is your number one pantry essential?  I’m sure there are more great staples out there that I’ve missed here!  Leave me a comment and let me know!

Assistance provided by Megan Skinner

A recent article from The New York Times (NYT) hypothetically, yet boldly explores the possible outcomes of decreasing the recommended salt levels in the dietary guidelines and/or public health officials forcing food companies to use less salt.

It all started with the anti-fat campaign in the ’80s and ’90s, when Americans would opt for “fat-free” products over regular for a healthier alternative and to prevent weight gain. The results? Dietary Guidelines revisions and the idea that the “anti-fat advice may have contributed to diabetes and obesity by unintentionally encouraging Americans to eat more calories” (NYT). And then there was smoking cessation which was successful but ended with a 15-pound weight gain per person.

“The harder the experts try to save Americans, the fatter we get” (NYT). The more we try to take away certain things that Americans have already adapted to, the more Americans count on food to take out their frustrations on. It’s our little way to rebel against something we can’t control…but that’s just it. Public health officials don’t need to get involved with how much salt we put in our bodies, we do.

3 Simple Ways to Reduce Sodium Intake (Without Feeling Deprived)

1. Eat out less. According to R&I, 87.2% of Americans are already eating out less. When you eat out, it’s hard to tell just how much salt is in your food. Not only does your sodium intake decrease, but so does the money you spend on dining out!
2. Know your numbers. Current Dietary Guidelines for sodium for individuals is less than 2300 mg of sodium per day (approximately 1 teaspoon). Be aware of just how much sodium is in the snacks and foods you eat. For example, for snacks, a good guideline would be to aim for snacks with less 300 mg sodium. Also, know your blood pressure levels since salt can raise blood pressure in some individuals.
3. Put…the salt shaker…down. If you’re willing, keep it away from the table. Considering the recommended sodium level, it’s so easy to add more salt than you need.

The more you know about your sodium intake and the more you apply it into your every day lives, the less of a need there will be for “salt-free” products…the healthier Americans will be!

Written by Mitzi Dulan with research assistance provided by Monica Lobo.

Oikos (Plain, Non-fat)

8 oz serving
Calories: 130
Fat: 0 g
Carbohydrates: 9 g
Protein: 23 g
Sugars: 9 g
Sodium: 95 mg

Chobani (Plain, Non-fat)

8 oz serving*
Calories: 133
Fat: 0 g fat
Carbohydrates: 9 g
Protein: 24 g
Sugars: 9 g
Sodium: 107 mg

Fage (Plain, Non-fat)

8 oz serving
Calories: 120
Fat: 0 g
Carbohydrates: 9 g
Protein: 20 g
Sugars: 9 g
Sodium: 85 mg

Brown Cow (Plain, Non-fat)

8 oz serving*
Calories: 121
Fat: 0 g
Carbohydrates: 9 g
Protein: 23 g
Sugars: 9 g
Sodium: 91 mg

Greek Gods (Plain, Non-fat)

8 oz serving*
Calories: 80
Fat: 0 g
Carbohydrates: 13 g
Protein: 8 g
Sugars: 9 g
Sodium: 140 mg

*Note: All nutrition information has been calculated for an 8 oz serving in order to make an accurate comparison, but some of these brands are sold in 6 oz or 5.3 oz servings.

The verdict?  Well, there can be big differences between protein and sugar content so make sure you read the labels. My top picks are Oikos, with the added bonus of being organic, and Chobani. Greek Gods has the lowest calorie content per 8 oz serving (1 cup), but also has the lowest protein and the highest sodium values.

Fage has the lowest amount of sodium, with 85 mg.  This sodium value does tend to fluctuate a bit more between brands, so if you’re trying to reduce your salt intake, it’s definitely something to watch out for!  Another thing to keep in mind is that the sugar content will increase with the flavoured versions – so you can also buy the plain and top it with your own fresh fruit instead. Always remember to read the Nutrition Facts tables on all products so that you can make an informed decision – don’t be fooled by any health claims!

What about you?   Anything surprise you about their nutrition information?  Which kinds of Greek yogurt have you tried?

With assistance from Megan Skinner

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