Halt the Salt // Greek Pasta Salad

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Salt, also known as sodium, tends to get a bad rap in the nutrition world.  Your body actually needs salt.  The problem is that most people get much more than they need.  When this happens, it is time to halt the salt!  Too much sodium puts you at risk for developing high blood pressure, heart disease, and stroke.  Sodium may be present in your diet in a variety of ways:

  • It is naturally occurring in some foods.
  • It is added during cooking and and while eating.
  • Most processed foods contain a high amount of sodium.

The USDA’s Dietary Guidelines recommend no more than 2300 milligrams, about one teaspoon, per day.  The CDC provides a great graphic showing how quickly sodium intake can add up throughout the day.

Screen Shot 2016-03-31 at 5.14.43 PMAs you can see, it doesn’t take much to exceed 2300 milligrams.

Follow these ten tips to halt the salt and stay within the recommended amount of sodium in your diet:

  1.  Eat more fresh fruits and vegetables and low-fat dairy.  Foods like bananas, spinach, low-fat yogurt, and and potatoes are low in sodium and high in potassium.  This is a great combination for reducing blood pressure and increasing heart health.
  2. When eating frozen and canned vegetables, choose the low sodium option or those without added salt.  Rinsing veggies from a can before eating them can also help reduce the amount of sodium.
  3. When buying processed foods, read the nutrition label.  Choose the option with less sodium.  Those containing 140 milligrams or less per serving are considered a low sodium option.  Even better, those with 35 milligrams or less are considered very low in sodium.
  4. Instead of choosing already prepared and ready-to-eat products, opt for fresh or frozen poultry, seafood, and lean meats.
  5. Cook more often at home.  Eating at home means you are in charge of what goes into your food, giving you the opportunity to halt the salt.
  6. Avoid using salt as your seasoning.  Instead use lemon juice, garlic, pepper, and other herbs and spices free of salt.  Check out a list of my favorite homemade spices by clicking here.
  7. Choose your condiments wisely.  Things like salad dressing, ketchup, soy sauce, etc. can be high in sodium.  Read the nutrition label or learn how to make your own alternative at home that has less salt.
  8. Taste your food before you salt it.  You may realize that you didn’t need that extra salt in the first place.
  9. When eating out, check the menu online before you go and search out low sodium options.  Ask the cook to avoid salting your meal before he/she brings it out.
  10. Be mindful of portion sizes.  Bigger portions likely means more sodium.  Watching your portions size will not only help with sodium intake, but with maintaining a healthy weight as well.

This Greek Pasta Salad recipe is a great low-sodium dinner option.  With fresh ingredients and low-sodium seasoning, its very flavorful without all that added salt.  Serve it with grilled chicken and a bowl of fresh fruit to make it a MyPlate meal.  Enjoy!DSC_6423Click on the recipe card for a printable versionGreek Pasta Salad

 

Candi Merritt

Certified Nutrition Education Assistant

 

Resources:

http://www.choosemyplate.gov/sodium

http://www.cdc.gov/salt/

 

 

Categories: Create A Salad

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