Sodium: and 5 simple tips on how to cut back in a world that’s dominated by processed foods
I’ll be the first person to admit that I have a weakness for salty foods. Beef jerky, deli meat, potato chips, pizza, and baked goods are just a few of the salty foods that I crave on a regular basis, and I think it’s pretty clear why that is. They are delicious. I feel very satisfied after eating them. Why would someone choose veggies and dip as a snack over beef jerky and cheetos? That was the mindset that I used to have prior to entering the world of health and wellness. I now have a whole new mindset towards what I choose to put into my body… prioritizing lean, wholesome, and nutrient-dense foods over the heavily processed (& high sodium) ones.
Don’t get me wrong, I still enjoy salty snacks on occasion. I’ll never be able to resist some chips and queso when sitting down at a Mexican restaurant. However, I have made a few small changes here & there that have resulted in me cutting back significantly on sodium consumption throughout the last several years.
Shown below are 5 simple tips that I follow to cut back on my daily sodium intake in a world that’s dominated by processed foods, being a girl that loves her salt.
Eliminate the salt shaker: did you know that just one spoonful of salt contains roughly 2300 mg of sodium? That number is higher than the recommended daily amount for the average person. Eliminating the salt shaker entirely is an easy way to cut back on sodium intake for you and your whole family. Instead of flavoring with salt, aim to flavor with herbs, spices, healthy oils, and lemon juice instead.
Rinse canned goods: canned goods are typically high in sodium. By rinsing canned goods (in a strainer) you eliminate roughly 40% of the sodium in the can. Whenever my husband and I whip up a batch of soup we always rinse our canned beans beforehand!
Avoid frozen processed meals/snacks whenever possible: opt to choose lean, wholesome, and nutrient-dense foods over the processed ones. A good way to tell which foods are heavily processed is by looking at the ingredients on the label… the less ingredients in a food item, the better!
Avoid deli meat: deli meat is VERY high in sodium. Next time you are whipping up some sandwiches for the family, try going a different route instead! One of my favorite things to do (due to ease and convenience) is to dump some chicken breasts in the crockpot, let them cook on low all day, and shred it all up to be able to make wraps for the week. And this will leave you with more money in your pocket, because deli meat is NOT cheap!
Look at menus in advance prior to going to restaurants…& opt to pick lean wholesome foods that are grilled and/or baked versus being breaded and/or fried. Sometimes I opt to pick a side of veggies instead of a side of fries. These small changes will add up over time! By checking out the menu beforehand you are bettering your chance of picking low-sodium/heart-healthy foods for that particular meal.
Start today… prioritize your health by cutting back on your sodium intake. You’d be doing your blood pressure, cardiovascular function, and renal function a huge favor!
Looking for more tips on how to clean up your diet? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need!