Current Situation

Frequently Asked Questions

Publications

Other Information

MSUcares
Home Page

Health & Nutrition: Human Nutrition

How can I reduce the sodium in my diet?

A diet with less sodium doesn't have to be dull or limited in variety. Here are some suggestions to help cut down on sodium without giving up on flavor or quality.

• At the store:
  
  • Read labels on processed foods to identify the sodium content of a serving.

  • Select fresh or plain frozen vegetables and meats instead of those canned with salt.

  • Look for low sodium or reduced sodium, or no salt added versions of such foods as: canned vegetables, vegetable juices, dried soup mixes, bouillon, condiments (catsup, soy sauce) snack foods (chips, nuts, pretzels) crackers and bakery products, canned soups, butter, margarine, cheeses, canned tuna, and processed meats.

• In the kitchen:
  
  • Learn to identify foods that are low in sodium so you can plan meals that contain less sodium and choose recipes that contain only limited amounts of high sodium ingredients.

  • Cook rice, pasta, and hot cereals, without salt or using less salt than the package calls for (try 1/8 teaspoon of salt for two servings). Flavored rice, pasta, and cereal mixes generally contain added salt.

  • Adjust your recipes, gradually cutting down on the amount of salt. If some of the ingredients already contain salt, such as canned soup, canned vegetables, or cheese, you often do not need to add more salt.

  • Experiment with the flavors of lemon or lime juice, herbs, and spices as seasoning for vegetables and meat instead of salt. Create your own flavor combination.

• At the table:
  
  • Leave the salt shaker off the table.

  • Taste the food before you salt it. Does it really need more salt? Try one shake instead of two. Gradually cut down on the amount of salt you use. Your taste buds will adjust to less salt.

  • Limit the condiments such as soy sauce, dill pickles, salad dressings, and sauces.

• At the restaurant:
  
  • Choose foods without sauces. Ask for salad dressings and sauces to be served on the side so you can control the amount you use.

  • Ask to have food prepared without added salt, if possible.

  • Try to balance your meal to keep sodium levels moderate. If you have a higher sodium main dish, have a lower sodium side with it.