Thursday, August 26, 2010

How To Cook Flavorful Low-Sodium Family Meals

A healthy adult should consume no more than 2,300 mg of sodium a day. If you are middle-aged or older are African American or live with conditions such as high blood pressure, kidney disease or diabetes, the Dietary Guidelines for Americans recommends no more that 1,500 mg of sodium a day. Considering that just one teaspoon of table salt has 2,325 mg of sodium, it can certainly be a challenge to stay within the recommended daily allowance.

Here are a few ways that can help you reduce the amount of sodium you consume on a daily basis:

  1. mrsdashTry a salt-free seasoning such as Mrs. Dash. Many foods naturally contain  sodium, which makes it easy to go over our limit just by adding a few sprinkles of salt. Opt for a salt-free option such as Mrs.Dash.
  2. Be a smart shopper. When grocery shopping, buy fresh, frozen or canned “no  salt added” vegetables.  
  3. Use Water. By rinsing canned foods, such as tuna fish, to rinse away some of the sodium.
  4. Avoid processed foods. This may be one of the toughest, but it will definitely make a huge difference. Processed foods are quick, easy and convenient but they are also loaded with sodium! Processed foods account for most of the sodium and salt consumed. Saving a few extra minutes at lunch or dinner time is not worth the risk to your health. Eliminate processed foods when possible.
  5. Read the label on everything. Sodium hides in places you might not think to look such as soy sauce and some antacids. Be sure to check the labels just to be safe.
  6. Don’t be afraid to ask. As a former employee in the food service industry, I can tell you that most foods you find on the menu are loaded with salt. When you dine out, it is perfectly acceptable to ask that the cook skip the salt. Your sever will be happy to help you and you will feel much better.

*Disclaimer: I wrote this blog post while participating in the Mrs. Dash and TwitterMoms blogging program for a chance to win a $50 gift card. For more information on how you can participate,


  1. I love Mrs. Dash seasonings! We have ditched the salt in this house and couldn't be happier too!

  2. I've been using Mrs. Dash for a while and my family loves it!


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