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Nutrition tips: Eat food with less salt

Focused on Health - November 2013

These tips are part of the Healthy Bites challenge, developed to help you eat the right foods and lower your cancer risks!

Your body needs salt to function properly. But eating too much salt every day can increase your risks for stomach cancer and heart disease.

Follow these smart food tips to gradually reduce the amount of salt you eat. It may take some time for your taste buds to adjust to eating less salty foods.

Nutrition Tip 1: Eat fresh, unprocessed food. Fresh food has less salt. Canned and pre-packaged foods tend to be high in salt. Processed meats, like ham, sausage, hot dogs and luncheon or deli meats, are also high-salt offenders and increase colorectal cancer risks. Try to avoid them.

spicesNutrition Tip 2: Get smart about dining out. Restaurant meals and fast food are usually loaded with added salt. When dining out, ask your waiter to have your meal prepared without salt. Then,  use the salt shaker sparingly when your meal’s at the table.  

Nutrition Tip 3: Read labels. Check the sodium content on nutrition labels. Look for words, like low sodium or sodium free, to spot healthier options. Compare foods and choose the ones with lower sodium levels. Try to choose foods with less than 600mg of sodium per serving.  Adult should eat no more than 2,400 milligrams of salt per day.

Nutrition Tip 4: Add herbs for flavor. Focus on adding fresh herbs and spices for flavor instead of salt. When cooking, taste your food before adding salt. You may have sufficient flavor without the added salt. And be sure to read the labels – not all herb and spice mixtures are salt-free.

READ ALSO: Ways to flavor food without salt 

READ ALSO: Recipes low in salt 

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