While sodium is an essential nutrient found in table salt and many other foods, too much of it can lead to high blood pressure. Most Canadians, including children, eat too much sodium. Here are some ideas the whole family can get behind to help reduce sodium intake:
•Shop smart. Choose foods like vegetables, fruit, whole grains, and protein-rich foods with little to no added sodium. Use the Nutrition Facts table to choose foods that are lower in sodium. Remember, 5% Daily Value is a little, 15% is a lot.
•Choose fresh over processed foods more often. Did you know that almost 80% of our sodium intake comes from processed and packaged foods? In Canada, bread, cold cuts, cheese, canned soups, and prepared dishes are some of the top contributors to our sodium intake.
•Prepare healthier meals at home more often. Cook with little or no added salt. Use herbs and spices to flavour foods. Your taste buds will adjust to less salt in your food. Try using basil in pasta, cumin in soups and stews, and thyme or rosemary with chicken or beef.
•Keep with it when eating out. Restaurant meals are often very high in sodium. To cut down on sodium and still enjoy a meal out, ask your server about low-sodium options, and for gravy, sauce and salad dressing to be served on the side. You could also order a smaller portion or share a dish with someone.
