This week, we celebrate independence in many forms. On today’s post, we are going to talk about seven tips you can use to eat clean and break free from salt in the process!
Select canned and frozen fruit and vegetables without salty sauces or sugary syrups. You can do this by looking for labels like “no salt added” or “no sugar added.” And, you can take a look at the nutrition facts panel for information on sodium content, and choose the option with the least amount of sodium.
Drain and rinse canned foods to get rid of some of the additives like salt and sugar. Did you know that draining and rinsing canned beans and vegetables can cut the sodium by around 40 percent? All it takes is a little running water and a colander to cut down on the sodium in canned foods.
Prepare food at home to control what is added. Since 71% of the sodium Americans eat comes from processed and restaurant foods, it’s important to watch for these foods closely. You have more control over the amount of sodium in the food you prepare at home than the ready-to-eat foods in stores or restaurants. By preparing food at home, you can limit the amount of packaged, highly processed and prepared foods you eat.
Bring out the natural flavors in foods by using healthier cooking methods like grilling, braising, roasting, searing, and sautéing. What a great time of year to grill up some of your favorite foods. If you need ideas, check out our post on meatless grilling. And, you can learn more about these amazing cooking techniques by watching our video to get you empowered to cook!
Add flavor with delicious herbs, spices, black pepper and citrus juices instead of sugar, salt and unhealthy fats. Less salt does NOT have to mean less flavor.
Caroline Callahan won second place in our #BreakUpWithSodium Contest by recommending the following hack:
“Use fresh herbs to add delicious flavor and aroma to low-sodium and no-salt-added processed foods. Many herbs can be easily and affordably grown at home in a pot or planter box.” - Catherine Callahan, Federal Way, WA
Compare food labels and choose nutritious foods with the lowest amounts of sodium. Sodium can be sneaky – even items that don’t taste salty can be full of excess sodium! When you are buying processed foods, take a look at the nutrition facts panel to compare the amount of sodium in those foods.
- Be aware of portion and serving sizes and total calories eaten. When you cut the amount of food and calories you eat, you usually cut sodium too. Not sure where to start? Check out these suggested servings from each food group.
BONUS TIP: Take back your freedom to use salt the way you want! Write to Chili’s, Wendy’s, Starbucks, and Kellogg’s today and let them know that you appreciate their company focusing on healthy foods, and that you want to see that continue!
How do you eat clean to gain independence from salt? Let us know by commenting on this post!