What NOT to Do with Salt in Your Diet

Salt is an essential part of our diet, but too much of it can lead to serious health issues. Knowing what to avoid can help you maintain a balanced intake and promote better health. Here’s a reverse checklist on salt to guide you.

1. Don’t Add Salt Before Tasting Your Food

• Why Not: Adding salt without tasting can result in over-seasoned, excessively salty dishes.

• Instead: Taste your food first and then add salt if necessary, allowing the natural flavors to shine.

2. Don’t Over-Rely on Packaged and Processed Foods

• Why Not: These foods often contain high levels of hidden sodium.

• Instead: Choose fresh, whole foods and prepare meals from scratch to control the amount of salt used and the craving. Changing your taste buds’ longing for certain foods, like salt, typically takes about 2 to 4 weeks.

3. Don’t Use Salt as Your Primary Seasoning

• Why Not: Relying solely on salt can limit the flavor complexity of your dishes.

• Instead: Experiment with herbs, spices, lemon juice, and other natural flavor enhancers to reduce the need for added salt.

4. Don’t Ignore Food Labels

• Why Not: Not checking labels can lead to unintentional high sodium consumption.

• Instead: Always read nutrition labels to check for sodium content, even in foods that don’t taste salty.

5. Don’t Eat Out Too Frequently

• Why Not: Restaurant meals often contain much higher levels of sodium compared to home-cooked meals.

• Instead: Cook more meals at home where you can control the amount of salt used, and ask for low-sodium options when dining out.

6. Don’t Keep the Salt Shaker on the Table

• Why Not: Having easy access to the salt shaker can lead to habitual overuse.

• Instead: Keep the salt shaker in the kitchen and use it sparingly while cooking.

7. Don’t Ignore Fresh Ingredients

• Why Not: Ignoring fresh ingredients can lead to a reliance on salty, processed alternatives.

• Instead: Incorporate more fresh vegetables, fruits, and lean proteins into your meals, which naturally have lower sodium levels.

8. Don’t Overlook the Sodium Content in Condiments

• Why Not: Many condiments, such as soy sauce, ketchup, and salad dressings, are high in sodium.

• Instead: Use these condiments sparingly or opt for low-sodium versions to keep your salt intake in check. Try this downloadable resource: ‘Nutritious Condiments and Sauces Guide for healthy alternatives.

9. Don’t Neglect Hydration

• Why Not: Dehydration can enhance the effects of high sodium intake and lead to health issues.

• Instead: Drink plenty of water to help flush excess sodium from your body and maintain overall health.

10. Don’t Ignore Health Recommendations

• Why Not: Consuming too much salt can increase your risk of high blood pressure, heart disease, and stroke.

• Instead: Follow recommended dietary guidelines for sodium intake, which is typically less than 2,300 milligrams (1 teaspoon) per day for adults.

By avoiding these common salt-related pitfalls, you can enjoy flavourful meals while maintaining a healthy diet. Remember, moderation is key, and finding alternative ways to enhance flavour can make a significant difference in your overall well-being.

Mindful Eating

When you practice mindful eating, you pay close attention to the flavours, textures, and aromas of your food, which enhances your appreciation for natural tastes. By gradually decreasing the amount of added salt, your taste buds adjust and become more sensitive to subtle flavors. Over time, you’ll find that you no longer crave excessively salty foods and instead enjoy the natural, nuanced tastes of fresh ingredients. This shift not only supports a healthier diet but also helps to lower the risk of hypertension and other salt-related health issues. Embracing mindful eating allows you to cultivate a deeper connection with your food, leading to better nutritional choices and long-term wellness. Are you up for the challenge? Join the Nutrition Challenge and start creating better eating habits today.