Eating Out: Salt-savvy tips for cutting sodium
Pepper may be used to add the heat, but when it comes to diet debates the seasoning closest to the fire is salt.
Government health officials have declared the sodium in table salt a nutrition no-no and advise limiting its use.
Research shows that too much sodium in the diet is associated with high blood pressure, which can increase the risk for heart attack and stroke.
Meanwhile, there’s a heaping helping of scientists who say there’s not enough research to prove that -- even if it does raise blood pressure a bit -- salt consumption causes heart disease deaths.
So who should care about consuming too much salt? Just about everyone, according to the Centers for Disease Control and Prevention, which reports that 70 percent of U.S. adults should limit sodium intake. The U.S. Dietary Guidelines recommend healthy adults consume no more than 2,300 milligrams of sodium (about one teaspoon of salt) per day. A lower limit of 1,500 mg per day is recommended for adults with high blood pressure, diabetes, kidney disease, those over age 50 and all African-American adults.
FYI: Most of us consume about 4,000 milligrams of sodium a day (about two teaspoons).
Cut salt, not flavor
A big challenge for restaurants is that creating foods lower in fat and calories often means adding flavor with other ingredients such as sauces and salty spice blends that are often high in sodium. Nutrition labels on packaged foods list sodium content to help you keep track. Some chain restaurants provide sodium information on their websites. But when dining out you're often on your own.
Most salt comes from processed foods such as salad dressings, soups, cheeses, baked goods and snack foods. So cut back on portions or choose lower-sodium versions; there are many better-tasting ones on the market today.
Here are some tips for cutting salt intake:
- Taste buds adjust. Scientists have found that when you cut back on salt you get used to it in about three weeks.
- Note that pickles, cheese, smoked meats, gravies, sauces, salad dressings, barbecue sauces, soy sauce and broths are usually high in sodium, so use them sparingly. A tablespoon of soy sauce, for instance, contains 1,000 mg of sodium. Hot sauces are often sodium-free; read the labels.
- Ask the server for help. Request that foods be prepared without added salt, or ask for sauces and salad dressings on the side. For low-sodium dressings, try lemon, lime or a splash of vinegar. Get to know the delicious difference between the taste of red wine, sherry, rice wine, and balsamic and cider vinegars.
- Look for menu items you can season at the table, such as a baked potato instead of mashed potatoes. Surface salt, such as a light shake on scrambled eggs or fresh sliced tomatoes, can give you the salt flavor you crave with just a small sprinkling.
- Upgrade your saltshaker. Sea salt (which by weight contains the same amount of sodium as regular salt) is often brighter and livelier in flavor, so you can use less to season foods. Amy Myrdal, a registered dietitian with the Culinary Institute of America's campus in Napa Valley, says all salts are not alike. Kosher salt, for example, contains only 1,120 milligrams of sodium per teaspoon.
- Eat more spinach, cantaloupe, oranges, and other fruits and vegetables. They're naturally low in sodium and are excellent sources of the mineral potassium, which acts as the healthy counterbalance to sodium in body fluid regulation. Salsas made with fresh fruit and vegetables are a great way to add healthy flavors to foods.
Carolyn O'Neil is a registered dietitian and co-author of "The Dish on Eating Healthy and Being Fabulous!" Email her at carolyn@carolynoneil.com.
