Have you ever wondered just how much salt is contained in the food you eat? It is really quite shocking when you stop to check out the food labels.

To reach the Recommended Nutrient Intake (RNI) of 2400mg sodium, or 6g salt (UK), we would need to eat no more than:

• 2 slices of bacon
• 2 slices of white bread
• 2 tablespoons butter
• 1/2 chicken stock cube (used in cooking)
• 1/2 can tomato soup
• 1 1/2 cups of Corn Flakes

Estimated total sodium content: 2536mg, or 6.34g salt

Obviously, the above is not representative of a whole day’s eating, however I think it demonstrates the extent of the problem, as these are items many of us eat on a daily basis. On top of this, this doesn’t take into consideration the additional salt added in cooking, or at the table, by many individuals.

So, what can we do to cut back on the quantity of salt in our diet?

• Try adding less salt to your cooking (e.g. when boiling vegetables, potatoes, or pasta, and when making sauces etc).
• Don’t opt for the so-called alternative versions of salt, such as “Low Salt.” It really is better to train your taste buds away from the taste, and eventually cut salt out of your diet completely.
• Remove the salt shaker from your table.
• Avoid adding salt to your meal at the table.
• Always taste your meal first, it amazes me when people reach for the salt cellar without even tasting their food – it may not “need” additional salt!
• Enhance the flavour of your food with spices and dried, or fresh, herbs. Try allspice, basil, bay leaves, chives, cinnamon, coriander, cumin, curry powder, dill, garlic, garam masala, onions, rosemary, nutmeg, thyme, sage, or turmeric. Or you could try using lemon, lime or vinegar to add extra flavour to cooking. Be experimental with different spices and herbs each time you cook. I love to spice up my roasted vegetables with a little coriander, cumin and garam masala – delicious!
• Choose fresh, or frozen vegetables when possible. Canned versions generally contain high amounts of sodium. If you do opt for the canned version, choose the reduced salt option if it’s available, or drain the liquid off, then rinse the vegetables in water to remove some of the sodium.
• Watch out for condiments containing considerable amounts of sodium for example, mustard, salad dressings, sauces, bouillon cubes, olives, pickles, soy sauce. If they are available, choose the low-salt versions.
• Be aware of cold cuts of meat, for example, cured and smoked meats (bacon, salami, sausages, hot dogs, smoked fish). Take care with some varieties of canned fish (tuna, salmon, or sardines), as they can also be high in sodium.
• Watch out for any foods that come with a powered packet of flavouring for example, instant noodles, cup-a-soup, or convenience packs of rice/pasta, as these are generally very high in sodium.
• Remember that salty snacks such as, crisps, nuts, crackers, pretzels and popcorn, and also highly salted foods such as cheese, ready meals and takeaways are very high in sodium.
• Use food labels to choose lower salt options. To find out a little more on reading labels, check out The Lowdown of Food Labels, for tips to help you understand the manufacturing jargon.

It really is all about achieving a balance. How do we do that?

Eat a healthy diet every day, including a variety of fresh fruit and vegetables, wholegrains, and cutting back on those high fat, sugar and salty foods. Remember, try to eat everything in moderation, and occasional treats are absolutely fine!

Would you like to add anything further?

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