1) Ask lot of questions to learn as much as you can about the preparation of each food; even a baked potato may be rolled in salt before cooking. Ask about spices, rubs, marinades and finishing sauces, all of which can be loaded with sodium.
2) Frequent locally-owned restaurants where most foods are cooked to order. It may be easier for such restaurants to accommodate requests for less salt.
3) Skip the sauce on your entree, or ask that it be served on the side, For taste without all the sodium, just dip your fork into the sauce, then use it to spear your food. (This helps control calories and fat as well as sodium).
4) Pass on casseroles and stick to basic foods that are grilled, baked, or roasted.
5) Salsa and ketchup may be low in calories and fat but high in sodium, so use them sparingly.
6) Taste your food before salting and use the salt shaker sparingly.
7) Bring along your own low sodium spice mix, food.
8) Round out your meal with simply prepared fruits and vegetables, which are naturally low in sodium. Ask for steamed vegetables with no sauce, and use a squeeze of lemon to brighten the flavor.
9) Go easy on the cheese, olives, deli meat and croutons in your salad, and ask for salad dressings on the side.
10) Order sorbet or fruit for dessert.
Tips For Eating Low Sodium at Home
While this might not be the advice many of us are looking for, eating out only once a week, for the sake of your wallet and your health.
“When you eat out, you tend to eat more calories and have less control over the ingredients, “ So why not get back into the kitchen, preparing more fresh foods, fewer processed foods, and slash the sodium by using flavorful ingredients.
Few high-flavor, low sodium ingredients are roasted garlic, caramelized onion, fresh herbs, citrus, wine, fruit juices and homemade chicken stock.
When fruits and vegetables are in peak season, they taste delicious without any additions, so taste the tomato before you automatically add the salt. And whenever you do need salt, add it
at the end of cooking so you can taste it.
Avoid buying processed foods at the grocery store, but when you do, check labels to select the ones that contain the least sodium. Food likely to be highest in sodium include :
Canned foods (Other than fruits)
Frozen entrees and Pizzas
Frozen vegetables with sauces
Soups
Deli, cured and processed meats (like ham, hot dogs and sausages)
Crackers, chips and nuts
Pickles
Instant puddings
Some breads, cookies, cakes and cereals.
Thanks,
Health- Nov-2012
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