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GO INTO A HEALTHY RELATIONSHIP WITH… SALT!

Salt, that little secret ingredient that brings out the taste of food so well. Unfortunately, salt is a trap-food that many of us fall into. Why? Simply because you need to know how much and what kind of salt you’re consuming to retain the benefits and keep the disadvantages at bay. In this quick read, I’ll help you build a healthier relationship with salt without necessarily having to drop it from your grocery list.

TIP #1: ASK THE RIGHT QUESTIONS

PINK SALT OR REGULAR TABLE SALT?

Both have approximately the same amount of Sodium. Although pink salt contains more minerals, one should consume large amounts to benefit from them which could be harmful for your body¹. So consume whatever suits you best, in moderation.

IODIZED SALT OR NON-IODIZED SALT?

Iodine is an important mineral in the body. Getting it from iodized salt is a good option, as long as we consume it in moderation not to counteract its benefit.

TIP #2: KNOW YOUR RECOMMENDED SODIUM INTAKE

Processed, pre-packaged, and canned foods contain a tremendous amount of salt, known as Sodium or Sodium Chloride. Even if we’re not using our salt shaker, many of us still consume much more Sodium than what is recommended for a healthy lifestyle. What’s your recommended Sodium intake*? Check the below table².

*These recommendations are for healthy individuals. People suffering from a special medical condition such as hypertension, kidney disease, or cardiovascular problems among others, should follow their physician’s recommendations.

TIP #3: UNDERSTAND FOOD LABELS⁴

Food labels can be confusing and sometimes misleading. Here’s a list of all possible references to salt content that you might find on labels with their respective meaning.

Beware! A “Reduced Sodium” item contains only 25% less Sodium than the regular product. Therefore, if the original product is very high in Sodium, the “Reduced Sodium” variant could still contain a large amount of salt.

 TIP #4: ADOPT BETTER EATING HABITS

1. Buy fresh foods
2. Cook at home as often as possible
3. Avoid creamy, ready-made sauces and dressings
4. Avoid pre-packaged or canned products
5. Avoid ready-made baking products
6. Avoid nibbling on chips
7. Rinse canned foods
8. Don’t add extra salt to your meal out of habit

TIP #5: ADD A SALTY TASTE WITHOUT ADDING SALT

1. Use spices as flavourings
2. Add fresh lemon or lime to your food
3. Add balsamic or apple cider vinegar to your salad
4. Use fresh or dried herbs when cooking (thyme, basil, rosemary, provincial herbs, oregano, mint)
5. Use a salt substitute, mostly containing Potassium Chloride (if you don’t have a medical condition that restricts your Potassium intake)

References:

1. Fayet-Moore, F., Wibisono, C., Carr, P., Duve, E., Petocz, P., Lancaster, G., McMillan, J., Marshall, S., & Blumfield, M. (2020). An Analysis of the Mineral Composition of Pink Salt Available in Australia. Foods, 9(10), 1490.
2. Dietary Guidelines for Americans 2020-2025, Appendix 1- Nutritional Goals for Age-Sex groups, p 133
3. Centers for Disease Control and Prevention (CDC). Application of lower sodium intake recommendations to adults--United States, 1999-2006. MMWR Morb Mortal Wkly Rep. 2009 Mar 27;58(11):281-3.
4. Mahan, L.,K., & Escott-Stump S. (2000). Krause’s Food, Nutrition and Diet Therapy (10th ed.). Saunders.