3 WAYS TO REDUCE YOUR SODIUM INTAKE More Than a Pinch of Salt PROTECTION IS PRICELESS
The average American adult eats 1,000 milligrams (mg) more than the recommended amount of sodium each day. Salt enhances flavor, is easy to add to food, and tastes pretty delicious. Unfortunately, too much of it is unhealthy and can cause high blood pressure or kidney damage. Here are some steps you can take to reduce your sodium intake without sacrificing flavor. Read food labels. Processed foods tend to contain a lot of sodium, so it’s best to shop for f resh meat, f ruits, vegetables, and dairy. In particular, avoid premade sauces whenever possible. If you need to buy prepared meals, always read the label and look for items with less than 600 mg of sodium — the highest amount a meal can contain and still be labeled “healthy” by the FDA. Check serving sizes as well; 400 mg of sodium in one meal sounds good until you realize there are 2–3 servings in the package.
Taking a Look at Umbrella Policies
Try other flavors. We have easy access to more types of salt than ever, but unfortunately, sea salt, Himalayan salt, and kosher salt don’t contain any less sodium than the table variety. Luckily, there are plenty of other seasonings available to liven up
Chocolate Pecan Fondue
your food. Experiment with new spices; the bolder the flavor, the less you’ll notice the reduced salt. Garlic is a popular choice, but check the nutrition information — salt is included in many spice blends. Keep the shaker out of sight. If you want to reduce the amount of salt you use, try putting it away. Keeping salt on the table increases the temptation to sprinkle a little bit more on your meal. You can still get up and get the salt out of the cupboard if it’s really needed, but you’ll have the opportunity to reflect on your actions and make a more conscious decision. It will also help kids, who may instinctively reach for the salt or copy their parents. Cutting salt takes time, but the preference for salt is an acquired taste, and it can be unlearned. It may take several weeks or even a couple months to get used to the flavor of reduced salt, but those who successfully do often find salty foods they used to eat unpalatable. Once the extra sodium is gone f rom your diet, you probably won’t miss it — and your body will be a lot healthier for it.
You don’t have to wait for a special holiday to break out the fancy stuff. Surprise your honey with this delicious chocolate treat any time!
INGREDIENTS
DIRECTIONS
• 1/2 cup half-and-half cream • 2 tbsp honey • 9 oz semisweet chocolate, broken into pieces • 1/4 cup pecans, finely chopped • 1 tsp vanilla extract • Fresh fruit of your choice
1. In a sturdy saucepan over low heat, combine cream and honey. Stir until mixed thoroughly and heat until warm. 2. Add in chocolate, stirring until melted. 3. Stir in pecans and vanilla. 4. Transfer to a fondue pot or a slow cooker to keep warm. 5. Serve with fruit, cookies, and marshmallows of your choice.
• Shortbread cookies • Large marshmallows
Inspired by TasteOfHome.com
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