Hi Everybody, Debbie Benson here...
This is where I can tell you about what I know, what I have found out, and here I can also rant a bit.
Since I was a little girl I have been aware of sodium, both high and low levels, as you learned in my first Season-It Newsletter 3 Tips That Help A Low Sodium Diet. Starting Benson's Gourmet Seasonings has been a dream come true.
As I learn and find helpful information, tips, products, recipes, and websites, I will share the information with you here. Then, you can follow-up and do your own research and make your own, more informed decisions regarding your health, or the health of a loved one. Knowledge helps you and gives you the power to make better decisions.
It's not just about what you don't do or can't have. It's also about things you can or should do or add to your diet that can make a difference. Here we go...
Using salt substitutes to make food taste salty should not be your only goal. When eating a low sodium diet, you need flavor too. You will need to learn how to get rid of bland food. This includes learning how to increase flavor by using salt-free seasonings, fresh herbs, fresh vegetables, citrus and fruits, kinds of vinegar, different cooking techniques and following good low sodium recipes.
I just shared a post which was shared by the Daily Dish on Facebook. https://www.facebook.com/TheDailyDish.us/?fref=tsThis is about tips to help lower your sodium intake. Here is a similar article I wrote a while back on this topic. Enjoy.
Did you know just one tablespoon of soy sauce
Here you are trying to eat healthier and now you found out that most salad dressings are very high in sodium. Read the labels and understand what the amount of sodium is per serving which is usually 2 Tablespoons. Many of us use much more especially for a large salad. The amount of sodium can vary by brand, so look at that too.
I always thought brown eggs were better, however I recently learned different
- Brown eggs are laid by red hens, and white eggs are laid by white hens.
Most of the sodium we get from our diets is not usually from the salt shaker, but from processed foods like canned foods, microwave foods and a really big source is fast foods. So to start lowering our daily sodium intake we must learn to cook differently.
This means learning to cook from fresh ingredients, from scratch and cooking without salt. Now you think if you take the salt out of the recipe and fix it the same way it will be ok. Maybe not exactly the same but it should still taste good.
Remember when I told you that often the lower the fat, the higher the sodium?
Here is are some examples per serving:
- Whole milk, 1 cup 98 mg sodium
- 2% milk, 1 cup 100 mg sodium
- 1% milk, 1 cup 107 mg sodium
- Nonfat milk, 1 cup 145 mg sodium
- Half n Half, 1 Tablespoon, 6 mg sodium
- Half & Half Fat Free, 1 Tablespoon 22 mg sodium
- Heavy whipping cream, 1 Tablespoon 6 mg sodium
- Sour cream regular, 2 Tablespoons 16 mg sodium
- Sour cream reduced fat, 2 Tablespoons 22 mg sodium
- Sour cream fat free, 2 Tablespoons 42 mg sodium
- Cream cheese regular, 1 oz 100 mg sodum
- Cream cheese light, 1 oz 200 mg sodium
- Mascarpone, 1 oz 16 mg sodium
- Yogurt regular, plain 8 oz 104 sodium
- Yogurt lowfat, plain 8 oz 159 mg sodium
- Yogurt fat free, plain 8 oz 175 mg sodium
This information is to help make you aware of the hidden sodium in your food that can add-up in a day.
Save on your daily sodium intake, just by using unsalted butter instead of salted. You can save quite a bit of additional sodium and it tastes better. You might not think this is a big deal but it adds-up, especially when cooking for holidays or special occasions.
You will find most brands of salted butter have a different amounts of sodium. Usually the cheaper the brand, the more sodium. You will notice this when reading the amount of sodium per serving. Unsalted butter has 0 mg of sodium per serving where as salted can go from around 30 mg per serving to 90 or 100 mg per serving (usually a tablespoon) sometimes even higher.
Eating out on a low sodium diet? Here are a few tips: Ask to have no salt added to your food, no sauces or gravies, no condiments, and take a bottle of Table Tasty salt substitute with you to the restaurant. Click for more tips about what you should do when eating out and tips about what youshould avoid.
First step: Take the salt shaker off the table and don't add salt to your cooking.