Bye-bye, Salt Shaker

Cutting back on salt is easier than you think. By now, you've probably checked all of your packaged foods and you read labels before purchasing new items at the store, but you may be in a quandary about how to season your foods. Do not despair, healthier options abound. Even better, info from the Cleveland Clinic states that, "The preference for salt is learned meaning you can unlearn your craving. By reducing your craving for salt you can learn to appreciate new flavors and flavor combinations. Start by adding fresh fruits, vegetables, whole grains and legumes (dried beans, lentils, split peas) into your reduced-sodium diet. Make it a goal to incorporate these naturally low-sodium foods over most convenience foods on a daily basis. Gradually experiment with salt-free herbs and spices into your favorite recipes. Soon you won't even miss the taste for salt."

Salt itself is not bad; an overabundance of salt is what causes health problems. Remember that the Dietary Guidelines for Americans recommends consuming no more than 2,300mg of sodium per day. This is roughly 1 tsp. of salt per day.

I've included some links below about salt-alternatives (herbs and spices) and salt-substitutes (no-sodium or low-sodium versions of salt) and sea salt. Here's a recipe for Salt Free Spicy Seasoning Blend. Read the articles and see what salt/salt-free option is best for you. My sister started using Mrs. Dash and really likes all the different options. Sometimes we use light salt on popcorn, but I read in one of the links below that nutritional yeast may be a good option. You'll have to read to learn more! The goal is to learn to enjoy your food without much salt. There are so many spices and herbs to choose from and so many with additional health benefits (foods that fuel you!), that you'll soon wonder why you didn't cut back on salt sooner.

Action Item: Take the salt shaker off the table and put it out of view. Leave it in the cupboard for use in cooking, but not to add to the food on your plate.

For Further Reading: Salt Substitutes, No Sodium? No Problem!, Is Sea Salt or Salt Substitute Healthier, Salt and Low-Sodium Substitutes