Foods that are high in sodium are generally split into two categories: the obvious ones and the hidden ones. You know to avoid fried and pickled foods and sauces. You know too many breads and many different cheeses are high in sodium. You likely even know to watch dressings, sauces and condiments. However, there are other foods that you might think aren't adding to the salt content, which can be causing problems and sending your sodium levels way too high.
Dining Out
Eating out can be difficult for anyone watching their diet or trying to live a healthy lifestyle. Many restaurants and even fast food chains are trying to meet the needs of healthy eaters by offering low-sodium, low-fat options. The general rule of thumb is to bypass the appetizers, make sure your meat is grilled, pass on the carbs (unless it's a small portion of whole grains), use sauce sparingly and go with fresh fruit or a small tart for dessert.
Processed Foods
Prepared foods can be high in sodium and fat, so the key is to read the labels carefully and choose low-sodium products. Many foods are labeled low-sodium, but you should also check the back. Most people are eating way more sodium than their daily recommended values and most of it comes from processed foods. Use this general rule of thumb for what to look for on the label (regardless of what the package says):
- Unsalted, No Salt Added or Without Added Salt: Made without additional salt, but still contains the natural salt within the ingredients.
- Reduced Sodium: The usual sodium level is reduced by 25 percent.
- Low-Sodium: 140mg or less per serving.
- Very Low-Sodium: 35mg or less per serving.
- Sodium-Free: Less than 5mg sodium per serving.
Dinner Parties
When you're cooking for friends or friends are cooking for you, all the healthy eating rules seem to go out the window. You can attend a dinner party and still stay low-sodium. Use the general rule of thumb and ask the host how the food was prepared. You can do this in a polite way, without making them feel awkward.
Social Functions
Social functions are also a difficult one to deal with. Many social functions are catered and the food was either chosen by the event planner or chef. Foods are chosen based upon overall popularity and unless you're a vegetarian or have allergies, there isn't a whole lot of room for variation. If you're able, you can ask the event coordinator if they're going to be offering a low-sodium version.
The reality is that foods that are high in sodium are everywhere we look, but in order to make sure you keep them out of your diet you have to be alert. You need to know where to look for high sodium foods and learn how to avoid or adapt them to fit your needs. If you have a medical condition that requires you to avoid sodium, speak with your doctor about ways to adapt your favorite foods or eateries to keep the flavor you want, without the sodium.
