Lick the Salt Habit

March is National Nutrition Month, so the timing of the WCCC Weight Loss Challenge could not be better. One of the recurring points I have made to the contestants of this Challenge is that excessive salt (sodium chloride) in the diet can negatively impact your health and weight.

Too much sodium is linked to increased risk for hypertension, stroke, cardiovascular disease, osteoporosis, stomach cancer, and kidney disease. In addition, excessive salt intake can lead to puffiness, bloating, and weight gain. Previous recommended daily allowances of sodium have recently been lowered to 1,500 mg (less than one teaspoon!) per day for children and adults. 

 

There are a number of ways you can reduce your salt intake to increase your weight loss efforts and improve overall health:

1.    Focus on fresh foods that are naturally low in sodium, and include them more often in meals and snacks. Wise choices include fruits, vegetables, dry beans, eggs, poultry, fish, yogurt, and brown rice.

2.    Eat highly processed and ready-to-eat foods in smaller amounts or only occasionally, as they tend to be higher in sodium.  Culprits in this group include cured meats such as bacon, sausage, hot dogs, deli/luncheon meats, canned chili, ravioli and some soups.

3.    Control the amount of salt you eat by cooking more often at home, and using little or no salt in preparation. Omit salting the water before boiling, despite cooking instructions. Be sure to drain and rinse canned vegetables with salt added.

4.    Try salt-free seasonings such as herbs, spices, garlic, vinegar, and black pepper instead of salt. Add fresh lemon juice to fish and vegetables. Combine herbs and spices to make your own salt-free seasonings. 

5.  Read the Nutrition Facts label and ingredients list to select products labeled “low sodium,” “reduced sodium,” or “no salt added.”  Recognize baking soda (sodium bicarbonate), monosodium glutamate (MSG), and sodium benzoate as salt on food labels.

6.    Condiments like ketchup, pickles, olives, salad dressing, soy sauce, and seasoning packets are high in sodium. Try low-sodium options when available, and kick soy sauce and duck sauce to the curb if you indulge in Chinese food (also high in sodium).

Sodium is an acquired taste. Lower-sodium foods may taste differently at first, but over time your taste buds will adapt to the change. It has been difficult for most of the Weight Loss Challenge contestants to adjust their daily intake of salt, especially when eating out at restaurants or enjoying take-out. But some of their favorite restaurants, such as Chili’s, Ruby Tuesday, and TGIFriday’s, have posted online nutritional information and shocked them into making some needed changes.  Remember, many restaurants will prepare your meals without salt upon request. 

It may seem like a small issue, but licking that salt habit will do more than help with weight loss. More importantly, lessening sodium intake can greatly improve your overall health.