Hidden Salt

Salt or Sodium?

The words "salt" or "sodium" are often used as if they mean the same thing, but there actually is a difference. "Salt" or table salt is made of sodium chloride. "Sodium" is a mineral that your body needs. But, too much sodium can cause problems like high blood pressure (hypertension).

Q How much sodium is in one teaspoon of table salt?
right

Just one teaspoon of table salt contains 2,300 mg of sodium. If you don't have problems like hypertension, that's the sodium limit for an entire day!

Wrong

Just one teaspoon of table salt contains 2,300 mg of sodium. If you don't have problems like hypertension, that's the sodium limit for an entire day!

Halt the salt

Here are some ways in which you can decrease the amount of salt you eat:

  1. Use fresh or frozen vegetables or canned vegetables without added salt
  2. Eat fresh fish, poultry, and lean meats instead of canned or smoked meats
  3. Avoid adding salt to food
  4. Buy products that are salt free, sodium free, or low sodium
  5. Use dry beans instead of canned beans
  6. Rinse canned foods (vegetables, beans, and tuna) with water to remove some of the salt
  7. Choose unsalted nuts and seeds over salted varieties

Season with spices

Add flavor with spices instead of salt. Spices add lots of flavor without added sodium!

  • For meat, poultry, and tofu:

    Try all spice, dried basil, cilantro, chives, curry powder, dill, dried mustard powder, garlic, ginger, lemon or lime juice, nutmeg, onion, paprika, turmeric, parsley, sage, rosemary, and thyme

  • For fish:

    Try dried basil, curry powder, dill, garlic, lemon or lime juice, dry mustard, nutmeg, paprika, parsley, rosemary , sage, and turmeric

  • For vegetables:

    Try vinegar, dill, garlic, dried mustard powder, dried oregano, lemon, thyme, dried basil, onion, paprika, pimiento, rosemary, Italian seasoning, cilantro, and sage

  • For salads:

    Try basil, chives, cider/red wine or other flavored vinegar, cilantro, dried oregano, Italian seasoning, paprika, parsley, pimiento, and onion

  • For soups:

    Try basil, chives, cilantro, curry powder, dried oregano, Italian seasoning, onion, paprika, parsley, and cilantro

  • For fruit:

    Try all spice, almond extract, cinnamon, ginger, nutmeg, and peppermint extract

  • For sauces:

    Try basil, chives, dill, dry mustard, paprika, parsley, rosemary, cilantro, and turmeric

    • This information is a summary from the "Your First Year with Diabetes" and is provided with the permission of the American Diabetes Association.

    It is a comprehensive book and recommended by the American Diabetes Association for newly diagnosed individuals.

    Click on the image to go to the American Diabetes Association bookstore.

    Note: Care4life has no commercial interest in any of the books or resources it recommends.