{"id":795,"date":"2014-02-11T01:09:26","date_gmt":"2014-02-11T06:09:26","guid":{"rendered":"http:\/\/waltonspot.com\/lowsodium\/?page_id=795"},"modified":"2018-01-06T21:20:27","modified_gmt":"2018-01-07T02:20:27","slug":"tips-for-reducing-your-sodium","status":"publish","type":"page","link":"https:\/\/waltonspot.com\/lowsodium\/tips-for-reducing-your-sodium\/","title":{"rendered":"Tips for Reducing Your Sodium Consumption"},"content":{"rendered":"<h3>These tips for how to <strong>reduce sodium consumption<\/strong> were useful to our family as we started our low sodium adventure.<\/h3>\n<ul>\n<li><strong>Talk to your doctor<\/strong> before starting on a low sodium diet (or any diet, for that matter.)<\/li>\n<li><strong>Be informed: <\/strong>\n<ul>\n<li>Know how much sodium you can eat.<\/li>\n<li><strong>Our bodies need a certain amount of sal<\/strong>t. If you are totally craving salt one day, you may need to listen to your body and eat a small serving of something salty &#8212; talk to your doctor about this.<\/li>\n<li><strong>Read the label<\/strong> of every ingredient you use.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Be aware of your portion size<\/strong>.\n<ul>\n<li>If the recipe or package label uses a smaller portion size than you are eating, you must adjust your sodium intake estimates accordingly.<\/li>\n<\/ul>\n<\/li>\n<li><strong>If you are craving a higher-sodium dish<\/strong>,\n<ul>\n<li>Have only a small portion and combine it with lots of vegetables (raw or cooked without salt) and fruit.<\/li>\n<\/ul>\n<\/li>\n<li>Keep plenty of l<strong>ow-sodium condiments and sauces<\/strong> on hand.\n<ul>\n<li>(See recipes for substitutes for some high-sodium favorites.)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Get a quick start<\/strong> by reducing the amount of bread, cereal, cake, and cookies you eat. (Most of these contain a lot of sodium.)\n<ul>\n<li>There are a few cereals with no sodium that are ok. For example: Oatmeal (not instant), some Shredded Wheat, and some Granolas are ok. Check the labels before you buyl<\/li>\n<\/ul>\n<\/li>\n<li><strong>Omit most (or all) of the salt from quick bread<\/strong> recipes:\n<ul>\n<li>After you have reduced the sodium in the rest of your diet and no longer have a &#8220;taste for salt&#8221;, you can add back home-made bread, cake, and cookies if you don&#8217;t use self-rising flour or self-rising cornmeal, and if you greatly reduce the amount of salt you add when you make the dough.\n<ul>\n<li>Substitute for self-rising flour (or cornmeal): 1 cup of self-rising flour (or cornmeal) =\u00a0 1 cup of regular flour (or cornmeal) plus 1 1\/2 teaspoons of baking powder and 1\/2 teaspoon of salt. To reduce your sodium, make your own self-rising flour (or cornmeal): 1 cup flour (or cornmeal) plus 1 1\/2 teaspoons low-sodium baking powder (available in the baking section of the grocery store) plus less than 1\/2 teaspoon salt.<\/li>\n<li>I started by using only 1\/4 teaspoon salt per cup of flour (or cornmeal). When I no longer missed the salt, I reduced it to 1\/8 teaspoon salt per cup of flour (or cornmeal.)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li><strong>Do more cooking and be adventurous<\/strong>:\n<ul>\n<li><strong>Try a variety of new savory low-sodium recipes<\/strong>. If you use a\u00a0 recipe that is new to you, your taste buds won\u2019t be expecting the salty taste of your old recipes.<\/li>\n<li><strong>Make large quantities and freeze the left-overs.<\/strong> In particular, keep in your freezer a variety of low-sodium \u201cfast food\u201d = single-servings of homemade soup, stews, and roast chicken, turkey, or beef.<\/li>\n<\/ul>\n<\/li>\n<li><strong>When you eat out<\/strong>:\n<ul>\n<li>Eat small portions of any dish with high sodium.<\/li>\n<li>Select grilled entrees and dishes without sauces, or select dishes that are very spicy since these tend to have lower amounts of sodium.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Use fresh or frozen vegetables<\/strong> whenever possible:\n<ul>\n<li>If fresh vegetables aren\u2019t available, frozen vegetables are usually a better choice than canned, as many don\u2019t contain any salt. However, there are a few exceptions to this, so you need to check the labels.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Cook with dry sherry or dry white wine instead of cooking wine<\/strong>:\n<ul>\n<li>Cooking wine has been treated with salt to give it a longer shelf life and to prevent it from being sold as alcohol.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Omit all of the salt<\/strong> from meat, vegetable, rice, and pasta recipes:\n<ul>\n<li>For extra flavor, <strong>increase the amount of herbs and spices<\/strong> in the dish or <strong>add new herbs and spices to an old favorite<\/strong>.<\/li>\n<\/ul>\n<\/li>\n<li>When a recipe calls for chicken or beef broth, <strong>use a no-sodium or very low-sodium broth<\/strong>\n<ul>\n<li>Herb Ox brand powdered broth mix works well, or make your own broth.<\/li>\n<li>Homemade broths typically have more flavor than store-bought broths and broth mixes, and they require very little effort to make. Store your home-made broth in small sealed containers and freeze it for later use.<\/li>\n<\/ul>\n<\/li>\n<li>When a recipe calls for nuts, <strong>use unsalted nuts<\/strong>.<\/li>\n<li><strong>Use oatmeal or plain panko instead of breadcrumbs<\/strong>. For example, use oatmeal in meat dishes (meatballs, meatloaf, &#8230;) and plain panko in toppings and stuffing.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>These tips for how to reduce sodium consumption were useful to our family as we started our low sodium adventure. Talk to your doctor before starting on a low sodium diet (or any diet, for that matter.) Be informed: Know how much sodium you can eat. Our bodies need a certain amount of salt. If [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":{"0":"post-795","1":"page","2":"type-page","3":"status-publish","5":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips for Reducing Your Sodium Consumption - The Low Sodium Spot<\/title>\n<meta name=\"description\" content=\"These tips for how to reduce sodium consumption were useful to our family as we started our low sodium adventure.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/waltonspot.com\/lowsodium\/tips-for-reducing-your-sodium\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for Reducing Your Sodium Consumption - 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