Salt is everywhere.
Shake it off.
America: Land of the Super Saltshakers
The average American consumes 3,400 mg of sodium a day. The recommended daily allowance is 1,500 mg for adults over 50; all African Americans; or people with CKD, high blood pressure or diabetes.
Tips to toss that saltHere’s how to cut salt from your diet:
Look at food labels for sodium. Some foods may not taste salty, but still contain a lot of salt.
Cut back on convenience foods and prepackaged or frozen meals. They’re salt central. Again, read the labels.
Try to avoid fast food, but if you decide to indulge on occasion, look at the nutritional information posted inside the restaurant. You can make better choices by checking that out before ordering.
WAY TO THRIVE
5 spices to use instead of salt
Chili powder—tastes great in chili or taco meat flavoring. Also try it in rubs.
Smoked paprika—adds a smoky flavor to marinades, gives brown color to breadcrumb casserole toppings and is great for barbecue rubs, or seasoning blends for sautéing or searing proteins.
Lemon zest—adds a lively taste to breadcrumbs, breaded chicken tenders, fish sticks and kidney-friendly vegetables (eggplant, string beans). Lemon zest is also great in dressings, marinades and when added to dry spices for rubs.
Dried oregano—enhances flavor of scampi sauces and combines well with lemon zest. Gives steamed vegetables and tossed salads a fresh, earthy taste and aroma. Add it to fajita seasonings with chili powder, cumin, cayenne and lemon zest.
*Check to be sure you are using a salt-free product.
Salt alternatives (not substitutes!)
Salty foods to watch out for
Learn the reduced-salt lingo
- Sodium-free—only the tiniest amount of sodium per serving
- Very-low sodium—35 mg or less per serving
- Low sodium—140 mg or less per serving
- Reduced sodium—foods where the level of sodium is reduced by 25%
- Light or “lite” in sodium—foods where the sodium is reduced by at least 50%