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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...


Listing all posts with label Low Sodium Tips. Show all posts.
  1. 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.

  2. I just shared a post which was shared by the Daily Dish on Facebook. is about tips to help lower your sodium intake.  Here is a similar article I wrote a while back on this topic. Enjoy.

  3. Did you know just one tablespoon of soy sauce
  4. 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.
  5. Starting a low sodium diet, your first thought might be to find a salt substitute. You think you've got to replace the salt taste in your food. Using salt substitutes to make food taste salty should not be your only goal. More than you realize, you need flavor too. You will need to learn how to increase flavor. Start by using salt free seasonings, fresh herbs, fresh vegetables, citrus and fruits, vinegars, different cooking techniques, trying new foods and following good low sodium recipes.
  6. 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.
  7. Raw onion, whether it sliced or diced, adds both flavor and crunch to fresh salsas, salads, sandwiches and burgers for example, but sometimes they are too strong. Tip:  After you cut them, place in a sieve or colander and rinse briefly under the tap with cold water. The water washes away the strong sulfur juices which will mellow both the pungent flavor, aroma and hopefully no more tears. This is quick and easy and it works.
    Learn more low sodium cooking tips: 
  8. To help lower your sodium intake. First get rid of the salt shaker. Don't use salt. Find a salt substitute like Table Tasty. Look for products labeled “low sodium” (contains less than 140 mg per serving), “very low sodium” (less than 35 mgs preserving) or “sodium free” (less than 5 mgs).
  9. Mirepoix

    One of the most basic and most important flavor builders is a French cooking term or technique called a mirepoix. This one cooking technique will help you a lot to create more flavorful food. All of you should know about it and start using it when cooking, especially for a low sodium diet.  

    What is a Mirepoix ?

    It’s a combination of chopped aromatic vegetables, traditionally onions, carrots and celery.
  10. 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.
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Disclaimer:  This will be information, ideas and comments only. You should check with your doctor before changing your diet.

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