Phipps Feature: "Ask Ginger: Adding Flavor Without Salt "

-

Ask Ginger: Adding Flavor Without Salt
Q: My doctor suggested that I begin a low-sodium diet. Could you recommend a list of seasonings that are not notoriously high in sodium? Could you also talk about some of the sodium-related [u1] claims on packaged products? Thanks! (John, Bloomfield)
A: Hi John - great question! This is a frequently asked question, as many people are now following low-sodium diets. In fact, the American Heart Association (AHA) recommends that a healthy individual intake no more than 2300mg of sodium per day.1 This is because moderate sodium consumption is essential for proper body functioning, yet too much sodium can be detrimental to one’s health. Here are some tips to help in managing your sodium consumption.
Swap This
  • Jarred Sauces (alfredo, barbeque, cocktail, fish, soy, steak, taco, tartar, teraki, tomato…etc)
  • Powdered Sauces and Dressing Mixes
  • Condiments (horseradish, ketchup, mustard, pickle relish)
  • Flavored Salts (onion, garlic, seasoned)
  • MSG
For That
  • Herbs (basil, bay leaves, cilantro, dill, marjoram, parsley, rosemary, sage, tarragon, thyme…etc.)
  • Spices (chives, curry, cinnamon, cloves, ginger, garlic powder, mace, nutmeg, onion powder, turmeric…etc.)
  • Acids (vinegar, citrus juice)
Salt is a common preservative that’s used to counteract food spoilage and extend products’ shelf life. Therefore, processed and restaurant foods often contain the highest amounts of sodium.2

Look at the Label
The following are sodium-related claims that may appear on product packaging:1
“Sodium (Salt) Free” = less than 5mg of sodium per serving
“Very Low Sodium” =  less than 35mg of sodium per serving
“Low Sodium” = less than 140mg of sodium per serving
“Reduced” or “Less” Sodium = at least 25% reduced sodium per serving with regard to the original product
“Light in Sodium” = at least 50% reduced sodium per serving with regard to the original product
“Unsalted” or “No Salt” = no additional sodium (salt) was added to the product

By Jessica Rea, Sports Medicine and Nutrition Student with Let's Move Pittsburgh

 Sources:
1. How Much Sodium Should I Eat Per Day? #BreakUpWithSalt Sodium Reduction Initiative. Published 2018. Accessed June 13, 2018.
2. Academy of Nutrition and Dietetics. Eat Right: Food, Nutrition and Health Tips from the Academy of Nutrition & Dietetics. Eatright.org. Published 2017. Accessed June 13, 2018.

Original Content: June 15, 2018, https://www.phipps.conservatory.org/blog/detail/ask-ginger-adding-flavor-without-salt

Photo by Pixabay CCO Creative Commons 

Comments

Post a Comment

Popular posts from this blog

Intuitive Eating by Sarah Kilpatrick

-
In today’s world, we are surrounded by messages of “eat this, not that”, photoshopped standards of beauty, and general confusion about the true role of weight in our overall health and what “diet” is really the best. With so many conflicting messages, many people find themselves lost in their relationships with food and unable to trust their body’s natural signals of hunger and may begin to negatively judge their cravings, hunger levels, and body size. Intuitive Eating is a weight-neutral, mind-body health approach created by dietitians Evelyn Tribole and Elyse Resch, first outlined in their book in 1995. An intuitive eater becomes attuned to their physical and psychological signals and follows these 10 principles: Reject the diet mentality Honor your hunger Make peace with food   Challenge the food police Respect your fullness Discover the satisfaction factor Honor your feelings without using food Respect your body Exercise – feel the difference Honor your health
Read more

Phipps Feature: "Food in the News: The Avocado Craze"

-
Image
America is in love with avocados. Our country’s appetite for the creamy, savory fruit has exploded — prompting home cooks, celebrity chefs, and fast food restaurateurs to reinvent-the-wheel. Fortunately, no matter how you slice them; avocados are healthful! Each indulgent serving is packed with potassium, fiber, and vitamins B6 and E. Indigenous to Mexico, this now international delight tastes great when paired with local ingredients such as tomatoes, corn, and garbanzo beans. In celebration of National Avocado Day, this past July 31st, let’s explore some unexpected, tasty ways that avocados have been reimagined.  The Avo Garden:   The Avocado Show   1  | Amsterdam  Welcome to the world’s first avocado-themed restaurant! Here, legendary chef Jaimie van Heije transforms sustainably sourced avocados into whimsical, flavorful features! Try their Avo Garden—a leafy hummus ‘burger’ with two avocado halves as the buns. Wash it all down with their famous Guaca Mary cocktail!
Read more

What is the Mediterranean Diet?

-
Image
The Mediterranean Diet is an elusive title for a certain way of eating that many people have heard but may not fully grasp what it really means. As a dietetics student, I get several inquiries about what I think are the “best” diets and what are the “healthiest” things to eat. It is nearly impossible to clearly define one specific way of eating that is generally “healthy” for everyone, but the Mediterranean Diet provides a general format that outlines a specific subset of eating that many people can follow to increase their overall health. The Mediterranean Diet provides a guide on how to eat specific food groups to produce a sustainable, well-rounded diet that will help you achieve a life of health and wellness, rather than restricting the things you eat to achieve short-term weight loss goals like most fad diets. So, what exactly does the Mediterranean Diet consist of? The Mediterranean Diet pyramid is a compact guide to the components and general portion recommendations for each
Read more