Farmers' Market Visit

Low Salt Lifestyle

Buy Fresh

According to the CDC, 75% of Americans' sodium intake comes from restaurants, prepackaged foods, and processed goods. An easy way to lower your sodium intake is to avoid these processed foods by using fresh ingredients. When making food decisions ask yourself a simple question, "can I catch, pick, or dig up this particular food?" If the answer is no, then it processed in some way. Try to limit the amount of canned, boxed, or bagged food. Instead, focus on lean meat, fresh vegetables, fruits, and grains. They are unprocessed and practically sodium-free foods.

Limit eating out

The best way to avoid sodium in restaurants is to cook at home because you control the amount of sodium added to your food. It is not always possible but try to limit eating out and take out to 1- 2 times per week. Read the menu ahead of time to find lower sodium options. Choose vegetable side dishes and ask for sauces and dressings on the side. Do not be shy about mentioning your low sodium diet to the waiter. They can help you choose lower sodium options and may even ask the chef to go easy on the salt. Where you choose to eat out matters too. Fast food restaurants typically have fewer low sodium options than traditional restaurants.

Throw out the salt shaker

A single teaspoon of salt contains 2,300 mg of sodium; more sodium than the average person should have in one day. A dash of salt adds up to 1 teaspoon more quickly than you would expect. To avoid the sodium in table salt, use other seasoning such as fresh and dried herbs, lemon, garlic, and spices like cayenne. Click below and connect to The Seasoned Pioneer's webpage. It has a great low sodium seasoning tips and recipes.