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Use Less Salt in Your Cookingjinx repellent magic

Look for alternatives to using salt in your cooking – better for your health and your waistline

Your motivation to use less salt may be due to a low sodium diet due to high blood pressure, an obesity problem or just a desire to eat better. Whatever your dietary goals are, there are simple ways to cook using less salt, finding healthy ways to season your food and alternatives to salt and make healthier food choices.

Using salt in recipes is often due to habit but you can learn to be more conscious of adding salt to every meal and find recipes without salt that offer healthier alternatives. Cooking without salt is more about planning your weekly shop and finding healthy substitutes. Alternatives to salt can include natural flavour enhancers such as:

herbs like cloves, rosemary, oregano, chives and cumin

Websites such as Heart Foundation, Dieticians Association and the Ninemsn Recipe Finder all feature recipes without salt or a lower salt content.  Choose from delicious salads, chicken, beef, seafood and vegetarian dishes that are also low in cholesterol and fat. For expert nutritional advice, consult an Accredited Practising Dietitian (APD).

The easiest way to reduce the salt content in your food is prepare lunches and snacks and avoid eating food with a high salt content. As well as bringing packed lunches, bring fruits, vegetables and unsalted nuts to consume during the day and make better food choices. Tips to eat less salt during the day include:

Use less salt by making your own sauces and stock cubes from scratch rather than buying pre-made seasonings or for meat try in a home-made sauce.

Avoid the temptation of putting extra salt on the food. Use pepper and other alternatives to salt to season meals.

Use less sauce, mayonnaise and soya sauce. Most sauces tend to be high in salt.

Avoid processed foods like ready-made meals, sauces and convenience foods which can have a high salt content.

Ready meals generally are high in salt. Check their labels and buy ones with less. Get used to checking labels for salt levels in most of the food you buy.

Avoid eating salted nuts and foods such as chips which have a high salt content. Try the unsalted or low salt versions or ideally snack on fruit instead.

Decreasing salt in your diet can help avoid medical problems such as coronary heart disease, high blood pressure and obesity. By using recipes without salt and having a low saturated fat and high fibre diet can reduce the risk of dietary-related diseases. Use less salt, increase your life span and improve the quality of life for both you and your family.

Savvy Health & Wellness (SH&W) is your health, fitness and wellness information portal. Offering articles on healthy eating including recipes as well as the latest in mens health, womens health and not forgetting the all important children with articles on kids health to assist families.

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