Sneaky Sodium | CulinArt Group

Eat Well Blog

Sneaky Sodium

We all know sodium is something to keep a close eye on whether you are living a healthy lifestyle or managing a condition. Too much sodium has been linked to high blood pressure, heart disease, and kidney disease. It’s important that we monitor our intake, but not cut sodium out completely because it is still needed for many normal body functions including fluid balance, muscle contractions and nerve impulses.

The amount of sodium in our food can add up pretty quickly. It can sneak its way into certain ingredients and even vegetables! Some common sources of hidden salt include:

  • Frozen or pre-packaged meals
  • Breakfast and deli meats
  • Most cheeses
  • Breads and cereals
  • Condiments, sauces, and dressings
  • Packaged snacks
  • Canned, cured, pickled, or smoked foods
  • Low-fat and fat-free foods
  • Be on the lookout for ingredients like MSG, baking soda, and baking powder as these all contain sodium as well

Sodium is a naturally occurring element found in many foods, which is why when you add salt to a recipe, the sodium numbers increase quickly. Have you ever seen “reduced sodium” or “low sodium” written on a packaged product? Here is what they mean:

  • Salt/Sodium Free: less than 5mg per serving
  • Very Low Sodium: 35mg or less per serving
  • Low Sodium: 140mg or less per serving
  • Reduced Sodium: at least 25% less sodium compared to the regular product
  • Light in Sodium or Lightly Salted: at least 50% less sodium compared to the regular product
  • No Salt Added or Unsalted: no salt is added during processing, but this does not mean these products are salt/sodium free unless stated

All in all, salt is still salt. Regardless if you use the white grains in a salt shaker or grind up pink Himalayan salt, it’s all still salt. Be mindful of how much you sprinkle on your food. Try swapping out the salt for these fresh flavors!

  • Season foods with dried spices like garlic, chili powder, cumin, oregano, or pepper
  • Add a burst of flavor with fresh herbs like basil, cilantro, rosemary, or thyme
  • Give your dish some zest with citrus flavors like lime, lemon, grapefruit, or orange
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  • February 27, 2019

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