Most people consume far more than the recommended intake of sodium in a given day, and most of this is hidden. Top tips for reducing your sodium intake.
1. Find out about the recommended daily sodium intake for your family. It's much lower for children than adults. Sodium is the bit that causes the harm - and it's not just in salt, but other food additives too, such as MSG and sodium bicarb.
2. Read the sodium contents on food labels. You don't need to do this on everything you buy in your next shop, that would take hours! Take it one step at a time, focussing on a different aisle in the supermarket each week.
3. Don't add salt to your food. Or if you must, make it LoSalt or similar.
4. Change your breakfast cereal. This can make a massive difference - some have the same salt as a bag of crisps.
5. Buy lower salt bread. Or even better, make your own.
6. Cook from scratch as often as possible. And don't add salt! There are loads of healthy recipes online for you to choose from. Make double and freeze what's left over for when you're tired. You'll be getting less salt, less saturated fat, and fewer additives too, and it sets your kids a good example. If you do this, you can afford to lapse when you eat out, or get a takeaway.
7. Restock your spice cabinet. And start a herb patch in the garden, or if you don't have the room, a pot of herbs (rosemary and mint are satisfyingly easy to grow). Always have garlic, lemon juice, lime juice and chillis in the fridge (buy those little “cheating" jars and bottles). Then you'll never be short of flavour in your food.
8. Go for “reduced salt" versions of products. For example Heinz do reduced salt baked beans, which taste exactly like the normal beans (I think they should rename the normal beans “Added Salt").
9. Watch out for high salt sauces.
10. Go easy on cheese, cooked meats and other deli/party foods. These are often high in salt.
AnnC - http://nac-hell.blogspot.com