Shake Sodium Off The Menu

More than ever Americans are beginning to understand the dietary hazards associated with sodium, and are focusing on reducing their intake to meet recommended levels. Unfortunately, consumers can’t just measure the amount of sodium theyre taking in by the quantity they’re shaking out of a salt shaker. Experts say restaurant-goers and grocery-shopping customers that are pinched for time need to be conscious of the concealed salts lurking in both packaged and ready food.

Salt is hidden in a lot of foods, and the majority of people just arent aware of how much they’re actually consuming a daily basis, said Tracey Carlyle, MS, RD, LDN. There are a lot of ways you can remove salt in your diet without depriving yourself of excellent taste.

Carlyle indicates Americans control their taste for salt by using the following hints:

* Pantry Makeover Read nutrition labels to check sodium content and toss out items with higher sodium content or pick the lowest salt version.

* Switch the Shaker Replace the salt shaker on your table using a salt-free seasoning mix, like Mrs. Dash.

* Soups On Cook with low-sodium, fat-free broths and add taste with salt-free seasoning combinations to restrict the total amount of salt on your meal.

* Parties in a Pinch Pre-made marinades or seasonings like taco mix or chili sauce are both fast and easy but they may also be loaded with salt and MSG.

* Wipe Off Sodium Rinse canned beans and veggies, which washes away 40 percent of the naturally occurring sodium, according to the Canned Food Alliance.

For a flavorful, low-sodium meal, try another recipe:

Cajun Grilled Chicken (Serves 4)

* 3 tbsp Mrs. Dash Extra Spicy Seasoning Blend

* 2 tbsp lemon juice
* 2 tbsp paprika
* 1 tablespoon brown sugar
* cooking spray


1. Preheat grill to medium high.
2. Slash each piece of chicken with a sharp knife in two or three areas with 1/4-inch deep cuts.
3. Blend chicken and lemon juice in a bowl, then turning the chicken till it’s thoroughly coated. Set aside.
4. Mix Mrs. Dash Extra Spicy Seasoning Blend, paprika, and brown sugar in separate bowl.
5. Roll each piece of chicken at the spice mixture until well coated.
7. Serve immediately.

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