Fed Up with a Low-Sodium Diet? Learn to Spice Up Your Food Without Salt

Are you crying SOS (Salt or Sulk!) when it comes to reducing the sodium in your diet? You're not alone. Many of us have been advised by our health care providers that too much salt can be dangerous for our health. High blood pressure can contribute to health concerns such as heart disease and stroke -- and too much sodium in the diet can impact your blood pressure adversely.

The challenge: how do you spice up your meals without salt?

I've always loved salty foods: soy sauce on my rice, garlic dill pickles with my sandwiches, sauerkraut on my hot dogs, salt-covered pretzels...bliss! Reluctantly, one by one, I reduced my intake of these delights. Even so-called low-sodium soy sauce, I discovered, contains more salt than my diet allows.

Hidden Sources of Sodium in Your Diet
When I began to check the nutritional content of my foods, though, I was horrified to discover what lurked in tiny print on those labels. From my beloved breakfast cereal in the morning to my chewy multi-grain cereal on my lunch sandwich to my before-bed pudding in the evening, sodium showed up in the most unexpected (and unwanted!) places.

I had to check the labels of all those food items carefully. Tip: learn to compare before you buy! Cereals, for example, can contain minimal amounts of sodium (e.g. 100 mg of sodium) or mega amounts of sodium (more than 900 mg of sodium per serving!). Shop carefully and take the time to look at different options before you buy.

Never assume that something sweet is sodium-free. Salt has been shown to heighten the flavors of food; as a result, commercial food preparation of all types of foods, including dessert, typically contains some amount of salt. So regardless of how a food tastes to you, read that label!

Eating Out
Obviously, when you're dining in a restaurant, it's not so simple to choose wisely. Make sure to choose the restaurant carefully -- don't hesitate to call ahead of time and ask if you can have your dish prepared without salt. Options such as broiled chicken, for example, might be prepared with salt in batches, so you'll want to see if you can special order your serving.

Always ask to have salad dressings, gravy, and sauces in a separate dish on the side. That way, you can enjoy just a taste without ending up with food that's bathed in salty salad dressing!

Dessert at a restaurant isn't off limit: just choose something naturally low in sodium, such as fresh fruit.

The good news: drive-through or fast food restaurants don't have to go on your "never again" list! Most national chains now have their complete menus, including detailed nutritional information, online. So you can check out all the options, compare the sodium levels, and choose a restaurant and menu that meets your sodium requirements before you've even entered the car.

Stock Up on Spices
Learn to appreciate the flavors of sodium-free spices and seasonings. Experiment with garlic powder, onion powder, oregano, basil, and rosemary. Try flavoring your yogurt and applesauce with cinnamon, ginger, and nutmeg.

Many commercial seasonings now come in salt-free varieties. One of my favorites, for example, is the Mrs. Dash line-up of salt-free seasoning blends. The chicken grilling blend, for example, adds fabulous flavor to chicken without sodium, and my favorite Mrs. Dash Garlic and Herb blend will provide you with a zesty eating experience without sodium as well.