Little By Little
Reducing your salt intake should be a gradual process. You probably won't be able to do it overnight.
When preparing food, try cutting back on the salt by about a quarter each week. So, for instance, if you figure you're consuming about 4800mg of sodium (double the maximum recommended intake), reduce that by a quarter: 4800mg - 1200mg = 3600mg.
The next week, cut a quarter off that to 2700mg, and so on.
If this proves too difficult, double the time frame, cutting down every two weeks. Or, cut down in smaller increments, say 10% each time.
Salt-Reduced Seasonings
To help you reduce the salt content of your food step-by-step, try adding seasonings that include salt as well as other ingredients.
Use Other Flavourings
To add flavour to your food, try these ingredients instead of salt.
- Find out which herbs and spices complement the foods you normally add salt to, and add them instead.
- Drizzle lemon or lime juice over fresh or cooked vegetables or fish.
- Add fresh fruit juices to your cooking to give a fuller flavour.
- Add stocks (preferrably homemade without added salt) to stews, soups and casseroles.
- Add a dash of vinegar or wine.
Use Salt Alternatives
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