Nutrition Tip #2: No Salt, No Fat: Seasoning Freebies

Posted on: 07.22.2016     By:

The US. Food and Drug Administration recommends a daily Sodium intake of 2,300 mg per day.

To give a little perspective here, 1 teaspoon is 5,ooo mg. The average American is consuming much more than is recommended at 3,400mg a day. Some people are more sensitive to salt in their diet than others. Because of this, what seems normal based on what others are eating, may be higher than what works best for  you. If you are watching your sodium intake, first step is knowing how much you are currently consuming. Check the nutrition information for the foods you eat. You can do this using food labels, menus, and apps such as myfitnesspal. If the majority of your meals are purchased on the go, you may be eating more sodium than you think.

Why do packaged foods have so much sodium even when they don't taste salty? A lot of sodium in processed food comes in the form of preservatives. Although it doesn't always taste the same, it still has the same effect in your body.

Why does food from restaurants generally have so much salt? Because salt makes food taste good!

To keep low sodium food tasting great, you will need a strong arsenal of other seasonings at hand.

Here is a list of  seasonings to make your food taste great without adding calories or sodium. You can add these to your food generously and worry free:

  • Lemon and Lime
  • Mrs. Dash and other salt free seasonings
  • Vinegar
  • Salsa (sodium free)
  • Sodium Free Broth or Boullion
  • Pepper
  • Herbs and Spices
  • Cooking Wine
  • Garlic and Onions
  •  Peppers: Cayenne, Chili, Jalapenos Etc.

Bonus Chef Tip: When cooking, season in layers. Sprinkling on seasoning at different points in the cooking process will give the food complex multi-dimensional flavor layers.

What are your favorite low sodium or sodium free seasonings? Where can you find lower sodium meals on the go?

Tell us about it in the comments below!

5 responses to “Nutrition Tip #2: No Salt, No Fat: Seasoning Freebies”

  1. Jeanette Conklin says:

    Reducing my sodium intake has helped me notice different types of flavors in my food more.

  2. Tanner says:

    Hello, thank you for writing this post. I have a suggestion for when salt can be beneficial, such as salt for ketosis inducing diets: https://authoritynutrition.com/5-most-common-low-carb-mistakes/

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