Many packaged foods are flavorful, but full of salt. According to the American Heart Association, adults should limit sodium intake to 1500 mg per day, not exceeding 2300 mg. However, just to give an example, Americans ingest around 3400 mg per day. Many people want to reduce the amount of sodium they consume, whether it be due to a medical condition or to enjoy overall good health. To get rid of salt in your pantry, you should buy low-sodium foods, read labels, and reduce your consumption of industrially sourced foods.
Steps
Method 1 of 3: Choose Low Sodium Foods
Step 1. Look for canned vegetables with no added salt
Canned vegetables are usually full of sodium, so choose those that have not been added salt to get less.
- If you want to season them with salt, add a small amount when serving.
- To eliminate the need to add salt, try cooking vegetables using spices and herbs. For example, season green beans with rosemary and thyme, use ginger and sage for carrots.
Step 2. Buy sodium-free sauces
Many sauces, such as pasta sauces, contain large amounts of added sodium. However, most food companies also offer versions that do not. If you can't find them, look for a variant that contains a limited amount of sodium.
Make sure you check the portions. If they are smaller than what you usually consume, then the product that contains a limited amount of sodium may still have more than it should
Step 3. Choose dried legumes
The canned ones are full of salt. Since legumes are packed with nutrients, opt for dry ones, which offer many benefits without adding sodium.
Dry legumes take longer to cook, so prepare enough for the week
Step 4. Buy whole grains
Many grain products are full of sodium and other harmful additives, especially those enriched with flavorings. Replace sodium-filled products with additive-free, almost entirely salt-free whole grains.
- For example, instant oats contain not only added sodium, but sugar as well. Untreated rolled oats are a much healthier option.
- When shopping for grains, look for products that have whole wheat at the top of the ingredient list. Also, choose the ones that are low in sodium.
- Try pasta or brown rice, quinoa, buckwheat and bulgur.
Step 5. Season with caution
Seasonings can't be missing in the kitchen, but many are full of salt. Read the labels carefully and, before proceeding with the purchase, compare brands and types. If possible, choose low-sodium, low-sodium, or sodium-free variants.
- Toppings include ketchup, mustard, salad dressings, olives, pickles, relish sauce, dips, and soy sauce.
- It is preferable to totally exclude them in the kitchen.
Method 2 of 3: Look for Low Sodium Snacks
Step 1. Choose plain popcorn
Popcorn is great for a healthy snack, but many packaged versions contain large amounts of added salt. Instead of buttered or salted popcorn, opt for microwave popcorn. In any case, it is preferable to buy corn kernels and prepare them with a special machine.
If you want to sweeten them, sprinkle a handful of cinnamon. Do you prefer them salty? Use garlic or a mixture of spices
Step 2. Buy unsalted nuts
Product that is often found in the pantry, it allows you to make healthy and delicious snacks. However, it is often filled with salt. Replace salty peanuts, almonds, and nut mixes with salt-free versions. They are still good, but much healthier.
Step 3. Avoid potato chips, which contain high doses of sodium
To get the salt out of your pantry, look for an alternative to chips and nachos. Buy low-sodium crackers or try a crunchy snack with cucumbers and carrots. Look for chips or crackers that contain less than 200 mg of sodium per serving.
- Some companies sell chips with reduced sodium or no added salt. Read the label to see if the sodium content is low enough to improve the nutritional value of the product.
- If you calculate the sodium content per serving, be sure to measure and eat only one. You easily run the risk of overdoing it and getting too much sodium.
Method 3 of 3: Change Your Eating Habits
Step 1. If you are looking to get rid of the salt, you should read the labels
Knowing the ingredients and sodium content of a product helps you make wiser decisions. Some brands' products contain more sodium than others, so choose those that have less per serving.
- If you have to choose a product, opt for the one that has the least sodium. Avoid foods that contain high doses.
- If possible, try to consume less than 200g of sodium per serving.
Step 2. Eliminate processed foods from the pantry
High doses of sodium are found in prepackaged foods. Many consumers stock their pantry with processed foods, so if you're trying to cut out the salt, try to get rid of it. If you want to continue using industrially sourced foods, check the sodium content to choose those that contain less.
Here are some prepackaged foods that contain added sodium: potato chips, canned soups, bread, chicken and beef stock, snacks, cookies, pastries, cereals, and juice
Step 3. Watch out for low-fat or non-fat foods:
many are full of sodium. This is because sodium helps flavor a lean food. Read the ingredients list and check the sodium content to make sure you don't buy foods full of salt.
Step 4. Replace prepackaged products with fresh ones
Foods of industrial origin are generally treated because they have to offer longer storage times. Although low sodium versions can be found, this substance is not completely ruled out. Instead, try replacing canned and industrially sourced foods with fresh, unprocessed ones.
- For example, buy fresh vegetables rather than canned vegetables or try using frozen ones with no added sodium.
- Make cakes, cookies and other desserts from scratch. By cooking at home you can avoid adding salt.
- Make sauces at home. For example, ready-made sauces can be filled with salt. However, if you make them using fresh tomatoes, you can eliminate it.
