Too much salt may cause health problems. There are a lot of foods which have too much salt…but we don’t know this.
If you take a look at the sodium content of sausages can be an unpleasant surprise. Pork and veal sausages with herbs often contain 600 milligrams of sodium in two slices.
Tip: Read the label. Different brands and different types of sausages contain different amounts of sodium. Again, be careful – even the label says the product is healthy, is likely to contain more sodium than products with higher fat content. Between brands sausages difference in the sodium content exceeds even 50%.
They are a great warm dish for cold days and save time. But how healthy are you to judge by their label – sometimes only one cup cooked this soup has more than 1,000 milligrams of sodium!
Tip: Select your soup after you read the label carefully with its contents.
Marinades and spices
The usual suspects here for excessive sodium teriyaki sauce are – 1 teaspoon contains 690 mg sodium, and soy sauce – 1 teaspoon of it contains up to 1000 mg.
Tip: Even soy sauce, that says has lower sodium content is too many, so use it sparingly. Use vinegar or lemon juice to spice their dishes and salads. And if you decide to prepare the marinade, try using orange juice or pineapple as a base.
Half cup prepared spaghetti sauce can contain up to 610 milligrams of sodium – and a quantity difficult enough even for the portion spaghetti. Look for your favorite kind, but a mark of which is explicitly marked “no added salt.”
Adding spice to a dish is an easy way to reduce salt consumption. Just make sure in advance that there is no hidden sodium in spices you choose. For example, canned chili peppers contain about 434 mg of sodium per quarter cup.
Tip: Buy your spices clean, ie separately and not mixed – so the risk they have added salt decreases.
Think again before you eat those salted peanuts. Only 30 grams of them contain at least 200 grams of sodium.
Tip: Almost the same amount of calories contained in 30 g fried salted peanuts, but which contain an average of 90 mg sodium. Or better yet – buy unsalted peanuts.
The usual culprits …
Favorite packets with crispy chips and pretzels really contain salt. Here is how a secondary sodium in ’30:
- Potato chips – 149 mg;
- Cheese snack – 258 mg;
- Crackers – 385 mg.
Tip: Even fat-free products may have the same amount of sodium (or more) – so read the label.
Foods such as rice and potatoes are low in sodium. But when buying packaged mixes and breading may be that only one meal taking over half the daily intake of sodium.
Tip: Buy your fresh rice and add your own spices. The same goes for potatoes.
Spices also count
If you think that the extras that add to your food do not count, think again:
- 1 teaspoon ketchup – 178 mg sodium;
- 1 teaspoon sweet sauce – 121 mg sodium;
Tip: Look for your spices with low sodium or without