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Prince George's County Maryland Health Department Prince George's County

Tip of the Month

Tips To Cut Down On Salt

  • Go for flavor: Instead of using salt, flavor food with herbs, spices, garlic and lemon juice.
  • Au natural: Natural foods like fruits, vegetables, whole grains and beans tend to have very low levels of sodium—try to build more of these into your diet.
  • Snack attack: Cut down on salty snacks such as chips, nuts and salty cheeses. Replace these with dried fruit and unsalted nuts and crackers.
  • Avoid processed foods: Cut back on processed foods as much as possible as they contain a lot of salt. Replace processed cheeses with mozzarella, cheddar, cream cheese and cottage cheese. Replace processed meats, such as salami and sausages, with fresh chicken, lamb, turkey or beef.
  • Take stock: Choose low-salt stock cubes or make your own soup stock.
  • Garnishing? Many condiments (including mustard, ketchup and peanut butter) have "low-sodium" or "reduced sodium" options. Choose these when you are at the grocery store. Limit high-sodium condiments and foods, such as soy sauce, steak sauce, Worcestershire sauce, flavored seasoning salts, pickles and olives.
  • Cereal selection: Breakfast cereals have a lot of hidden salt. Try the tasty low-salt options.
  • On the town? When you eat out, request that the chef prepares your food without added salt and request all sauces "on the side." Add sauce in moderation as you eat your meal.
  • Wash and go: Try rinsing certain foods, such as canned tuna and salmon, feta cheese and capers, before eating to remove excess salt.
  • Get committed: Remove the salt shaker from the table. Things may seem bland at first, but over time, your taste buds will adjust.

 

Source: Prince George's Healthcare Action Coalition (PGHAC) Chronic Disease Workgroup Toolkit, Page 5.

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Prince George's County
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1701 McCormick Drive
Largo, Maryland 20774

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Funding for this Initiative has been made available by the Centers for Disease Control (CDC) and Prevention, Community Transformation Grant for Small Communities (Grant Number 1H75DP004618-01).