How to Follow a low Sodium Diet
Nutritionists agree that all of the sodium the body needs for health is naturally available in a well balanced diet which includes grains, fruits and vegetables. However, the American diet is loaded with salt additives and seasonings which makes it easy to sabotage a low sodium diet.
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Instructions
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Get rid of your salt shaker and start cooking without salt. While foods may taste bland and boring at first, over time your taste buds will adapt and you will begin to enjoy the full and natural flavors of the foods you eat. The first few weeks of a low sodium diet are the hardest, so if you can get through the adjustment period, you will soon find that foods containing salt do not taste as good as they did before.
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Add other seasonings instead of salt when cooking. Consider using fresh herbs, pepper varieties as well as onion and garlic. When purchasing packaged herbs, always read the label, as many manufacturers will add salt.
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Use a low-salt cookbook to help you follow a low sodium diet. Available free online, at the library or in your local bookstore, low-sodium cookbooks will help to teach you how to combine foods and season with herbs to get the best possible flavor. Most of these cookbooks will help you to adapt your favorite recipes as well.
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Eat as many fresh fruits and veggies as you like, as well as fresh juice, as these items are naturally very low in sodium and make a great addition to a balanced diet. Additionally, fresh meats and fish, when seasoned properly, are also low in sodium.
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Read labels when purchasing packaged foods, as canned beans, pastas, frozen meals and other items are generally very high in sodium. Look for low sodium labels and try to cook more fresh and natural foods.
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Take care when using condiments such as salad dressings, ketchup, mayonnaise and mustard, as these items are generally extremely high in sodium. While many condiments are now available in low sodium versions, it is important to always read the labels, and whenever possible, make your own.
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