2010-11-01 / Health

To reduce sodium:

• Read the Nutrition Facts panels, compare products and select the lowest sodium brands.

• Switch from processed food to cooked-from-scratch dishes.

• Opt for frozen vegetables, not canned, which usually have more added sodium.

• Don’t use the salt shaker until after you take your first bite of food.

• Be patient.

“It may take as much as 21 days [for your taste buds to adjust].After that, you’re tasting the flavor of the food, rather than relying on salt for flavor,” says Lyssie Lakatos, a registered dietitian in New York.

But it doesn’t taste salty!
Food doesn’t have to taste “salty” to be
high in sodium.
The sodium content of these five foods
may surprise you:
1 cup creamed cottage cheese with fruit:
777 milligrams
1/2 cup chocolate pudding made with
2% milk: 417 milligrams
1 (3-ounce) can oil-pack sardines,
drained: 430 milligrams
1 plain (3 1/2-inch) bagel: 318 milligrams
1 1/4 cups Rice Krispies: 220 milligrams
Cutting back on sodium doesn’t mean bland and boring.
Here are five fun foods that are low in sodium:
1 cup cheese-flavor popcorn: 98 milligrams
1 ounce Swiss cheese: 54 milligrams
1 corn tortilla: 12 milligrams
1 (4 1/2-ounce) piña colada: 8 milligrams
1/4 cup raisins: 4 milligrams
Source: U.S. Department of Agriculture Nutrient Data Laboratory
© CTW Features

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