Salt is definitely in the news. Late in April, the National Academy of Science’s Institute of Medicine reported that “Americans consume unhealthy amounts of sodium in their food, far exceeding public health recommendations.”
That sodium comes in the form of sodium chloride, the table salt we use in shakers and measure out for recipes; but it is also in salty condiments like soy sauce and ketchup or the sodium sulfite used to keep dried apricots bright in color.
Something doesn’t have to taste salty to actually be high in sodium. In addition to using salt to season food, different forms of sodium are used to cure meats such as ham and bacon and to slow the growth of mold in cheeses.
It can be easy to recognize the saltiness of pickled foods preserved in vinegar and salt, condiments like mustard and ketchup and deli meats that usually contain added broth. But sometimes it's not so apparent: Packaged cereals can contain lots of sodium, and baked goods such as cakes and cookies can contain high levels of sodium because of the baking powder and baking soda that go into making them.
Recently the Food and Drug Administration announced it's working with food manufacturers to reduce the amount of sodium put into processed food. Since it’s estimated that more than 75 percent of the sodium in our diets comes from processed and restaurant food, changes in the way that food is prepared should result in big changes in our sodium intake.
Eating too much salt increases the risk of high blood pressure, which can lead to a number of health problems. For a long time, public health officials have been recommending that most adults should consume less than 2,300 mg of sodium per day. That’s about one teaspoon of salt.
But a recent study from the Centers for Disease Control and Prevention found that two out of three adults shouldconsume no more than 1,500 mg of sodium to stay heart healthy. This advice applies particularly to people with high blood pressure, African-Americans and anyone over 40.
It can be tough to monitor how much sodium you're eating. Since the salt we add to food is a small percentage of the total amount we eat, just putting down the salt shaker probably won't be enough.
Reducing your sodium intake to the 1,500 mg level means you’ll probably need to make most meals at home, from scratch.
Most of us have trained ourselves to like salty foods. So just as the FDA is working with manufacturers to reduce sodium levels gradually, you can gradually reduce the amount of salt and salty foods you add to what you’re cooking.
Do you need special recipes? Not necessarily. It's more a matter of being conscious of what you're using to prepare your meals. If you’ve read anything about a generally healthy diet, a lot of this will sound familiar.
• Make your plate colorful with vegetables and fruit.
• Choose fresh, frozen or canned vegetables without added salt.
• Rinse canned foods such as tuna.
• Use fresh poultry, fish and lean meat instead of canned or processed types.
• Avoid salty snacks such as pretzels and pickles.
• Recognize words on products and menus -- such as teriyaki and au jus -- that mean there’s probably a lot of sodium.
• Read food labels; avoid those with added salt such as instant or flavored rice, pasta and cereal mixes.
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Recipes
Who would have thought you could enjoy Caesar salad while watching your sodium intake? Here’s a menu for breakfast, lunch and dinner that totals only 1,291 mg of sodium, including some additions like fruits and vegetables that could be eaten with your meals or used as snacks throughout the day. It’s a menu that doesn’t skimp on flavor and goes together quickly.
Scrambled Eggs with Ricotta and Chives
Adding 1/2 cup strawberries and 1/2 cup orange slices to each serving adds just 1 mg of sodium.
Hands on: 5 minutes Total time: 5 minutes Serves: 2
4 large eggs
1 tablespoon chopped fresh chives
1/8 teaspoon coarse kosher salt
1 tablespoon butter
1/3 cup fresh ricotta cheese
4 1/3- to 1/2-inch-thick slices whole grain bread, lightly toasted and buttered
Freshly ground black pepper
In a medium bowl, whisk eggs, chives and salt. Melt butter in medium skillet over medium-low heat. Add egg mixture and stir slowly until eggs are almost cooked but still runny in part, about 2 minutes. Remove from heat. Add ricotta and stir just until incorporated but clumps of cheese are still visible.
Arrange 2 slices of toast on each of 2 plates. Spoon scrambled eggs atop toasts. Sprinkle with pepper.
Adapted from a recipe in Bon Appétit magazine, April 2008.
Per serving: 287 calories (percent of calories from fat, 62), 16 grams protein, 20 grams carbohydrates, 3 grams fiber, 17 grams fat (6 grams saturated), 436 milligrams cholesterol, 429 milligrams sodium.
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Caramelized Onion Roll Ups
The caramelized onions with balsamic vinegar are what really take this rolled-up sandwich from ordinary to extraordinary. Once you have them on hand, you can put together your sandwich in about 2 minutes. Roasting your own chicken or turkey breast would reduce the sodium level substantially. Adding 1/2 cup grape tomatoes, a sliced apple and 1/2 cup vanilla yogurt adds 81 mg of sodium to lunch.
Hands on: 20 minutes Total time: 20 minutes Serves: 1
1 teaspoon olive oil
1 large Vidalia onion, chopped
1/2) teaspoon granulated sugar
1 tablespoon balsamic vinegar
1 10-inch flour tortilla
2 tablespoons vegetable-flavored spreadable cheese
3 slices deli turkey or chicken breast
1 cup mixed field greens or arugula
In a medium skillet, heat oil over medium heat; add onions and sugar. Stir frequently until onions turn golden brown in color, about 15 minutes. Remove from heat and add vinegar. Onions can be made up to a week ahead of time. Reserve half for another use.
To assemble, spread cheese on the flour tortilla. Sprinkle with caramelized onions, then add turkey and greens. Roll up, wrap tightly and refrigerate. When ready to serve, cut in half, or into 1-inch slices.
Per serving: 307 calories (percent of calories from fat, 23), 10 grams protein, 49 grams carbohydrates, 5 grams fiber, 7 grams fat (1 gram saturated), 6 milligrams cholesterol, 403 milligrams sodium.
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Lemon-Basil Chicken with Roasted Potatoes and Easy Caesar Salad
Serving a half cup of grilled or broiled pineapple with a half cup of vanilla frozen yogurt adds 63 mg of sodium to dinner.
Hands on: 20 minutes Total time: 45 minutes Serves: 4
For potatoes:
12 small red potatoes, quartered
4 teaspoons olive oil
1 tablespoon fresh rosemary
For chicken:
Juice of 2 lemons (about 1/3 cup)
3 tablespoons chopped fresh basil
2 teaspoons chopped garlic
1 tablespoon olive oil
4 boneless, skinless chicken breast halves (about 1 3/4 pounds)
For salad:
2 slices whole-wheat bread
2 peeled cloves garlic, divided
1 anchovy fillet, chopped
Juice of 1/2 lemon (about 2 tablespoons)
2 tablespoons extra-virgin olive oil
1/8 teaspoon salt
12 romaine lettuce leaves, cut into bite-size pieces
Freshly ground black pepper
Heat oven to 450 degrees F. Spray a rimmed cookie sheet with non-stick cooking spray.
In a medium bowl, combine potatoes, olive oil and rosemary and toss well to coat potatoes evenly. Spread potatoes on cookie sheet and cover with foil. Roast 20 minutes. Uncover cookie sheet, stir potatoes, and continue cooking 20 minutes or until potatoes are done, stirring occasionally.
While potatoes are cooking, prepare chicken. In a measuring cup, combine lemon juice, basil and garlic and set aside. In a medium skillet, heat oil over medium heat. Add chicken and cook 8 minutes, or until browned. Turn and cook 5 minutes more. Remove chicken from skillet, pour lemon juice mixture into skillet and stir well, scraping up the bits stuck to the bottom of the pan. Return chicken to skillet, cover and continue cooking over low heat until chicken is cooked through, about 6 minutes.
To make the salad: Toast bread until very crisp, then rub each slice with 1 clove of garlic. Dice toast to make croutons and set aside. Mince remaining clove of garlic and combine in a medium bowl with anchovy, lemon juice, oil and salt. Add lettuce; toss to evenly coat leaves. Grind black pepper over salad. Add croutons; toss again to mix well. Serve salad immediately.
Adapted from a recipe in SELF magazine, September 2007.
Per serving, Lemon-Basil Chicken: 270 calories (percent of calories from fat, 26), 46 grams protein, 2 grams carbohydrates, trace fiber, 8 grams fat (1 gram saturated), 115 milligrams cholesterol, 130 milligrams sodium.
Per serving, Roasted Potatoes: 119 calories (percent of calories from fat, 34), 2 grams protein, 18 grams carbohydrates, 2 grams fiber, 5 grams fat (1 gram saturated), no cholesterol, 6 milligrams sodium.
Per serving, Easy Caesar Salad: 102 calories (percent of calories from fat, 63), 2 grams protein, 8 grams carbohydrates, 1 gram fiber, 7 grams fat (1 gram saturated), 1 milligram cholesterol, 178 milligrams sodium.
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