Practical Steps in Moderating Salt Intake

Sandra — Wed, 18 Nov 2009 07:04:34 +0000

Progressively cut down on salt in your cooking and replace it with other seasonings. To start with, you may use seasonings that your family already knows and likes. Pinch of curry powder is especially effective in soups, vegetable dishes, casseroles and salad dressings. Mustard powder and sweet paprika go well with roasts, while a little red wine, port, madeira, brandy or whisky complements gravies nicely. Fish is enhanced by the use of lemon, ginger, sherry, vinegar or white wine, and pepper can be used to season most ingredients and dishes. Of course, chopped fresh herbs, especially parsley, are wonderful. For example, you can use thyme and vegetables, fish and meat.

Read the labels on all packaged food, including bottled sauces. Select those marked LOW SALT or NO ADDED SALT and avoid using salted products. Sodium-containing compounds add to the saltiness of food. Limit your intake of salt-cured and pickled foods, salted meats and smoked foods, which both contain sodium, and monosodium glutamate.

And avoid overcooking of food, especially in a liquid, as this results in a loss of natural salts and prompts further seasoning. Similarly, avoid prickling meat and fish, and slice them at the last moment to retain the maximum flavor. Keep all meat juices, serving them with the food or in a gravy.

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Moderating salt intake at home

Sandra — Tue, 17 Nov 2009 06:37:16 +0000

Family members who do not yet understand fully the dangers of using too much salt may not at first be very cooperative. Many of us season our food out of habit or because we addicted, little realising that we could easily do without it.

It is a mistake to add salt to children’s food. Young children do not care for salt at all unless, of course, they have been unnecessarily introduced to it. Even our body eats and loves almost every food that is cooked simply and without salt. It is good to keep in mind that the bad habits we establish in our children’s diets may over the years contribute to the development of disease in later life. By acting responsibly from the beginning we can point our children in the right direction. They will undoubtedly be grateful to it.

To some extent the family cook can help all members of the family to cut down on salt consumption by seasoning the food with other condiments and by using cooking techniques that retain as much of the natural flavor of food as possible.

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Healthy Living Guide... Health Food Recipes... » salt intake

Practical Steps in Moderating Salt Intake

Moderating salt intake at home