Some people consume more sodium than they need. Try these tips to trim sodium from your eating plan.

Sleuth for Sodium on the Label

Use the Nutrition Facts Panel on packaged foods to help you compare products and choose those with the least amount of sodium per serving. As a shortcut, look on the label for terms such as:

• "very low sodium" (35 mg or less per serving),
• "low in sodium" (140 mg or less per serving), and
• "reduced sodium" (at least 25 percent less sodium when compared with a similar food).

The sodium content of Kellogg products varies and is listed on the Nutrition Facts Panel of each package, so you can choose which products best fit into your overall diet. Most nutrition professionals agree it's your total diet that counts, not the nutrient content of a single food. Variety, balance and moderation remain the key to making appropriate food choices.

 

Give Salt the Shake

Skip the saltshaker at the table and try a squeeze of lemon or lime juice, a splash of vinegar, or a shake of a salt-free seasoning blend instead. Use herbs and spices in place of salt in recipes for casseroles, soups, stews, chili and pasta sauces.

 

Keep Portions of Higher-Sodium Foods Small

Choose small portions of higher-sodium foods such as lunch meats, hot dogs, bacon and pickles. Balance out higher-sodium foods with lower sodium foods. For example, pile lots of lettuce and tomato on a ham sandwich and forgo the pickle for a pile of baby carrots. Use less of salty condiments like mustard and soy sauce, or try reduced-sodium versions.

 

Use Salt-Trimming Tricks

Wash away some sodium by rinsing canned vegetables and beans under running water. Use only half the seasoning packet included in packaged mixes for rice, pasta and soups. Reduce the amount of salt added to the cooking water for pasta, rice and hot cereals.

 

Make Special Requests at Restaurants

Ask that salt not be added to your food. Sauces and salad dressings often are high in sodium. Request them on the side and use just small amounts.

 

Add Potassium with Fruits and Veggies

A potassium-rich diet helps counter salt's blood pressure-raising effect.¹ To get potassium, eat a variety of fruits and vegetables such as potatoes, sweet potatoes, beet greens, spinach, bananas, peaches, apricots and cantaloupe.

References:
1. Dietary Guidelines for Americans, Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), 2005.