I can’t remember when I did not love salt to bring out the flavor of my food and sugar to sweeten so many things. In recent years, both have taken a real hit, and I am doing my best to watch my intake of both. When I was young I remember my mother salting almost everything. Now that I am watching my health so closely, I almost never take the box of salt out of the cupboard. I’m sure the box that I have will last me year. I have learned that I usually get too much salt just in the food that I eat. I avoid most processed food because of the sodium and the lack of fiber and nutrients.
The Salt Habit: Why It’s Time to Shake It
Too much sodium can cause high blood pressure, stroke, and heart disease. The recommended amount of sodium per day is less than 2,300 milligrams, but most Americans average about 3,400 milligrams of salt per day. It may take time to adjust your taste to less salty foods.
Read Nutrition Facts labels to find the sodium content of foods. Some foods are very high in sodium, especially processed foods, which provide over 70 percent of Americans’ sodium intake. For instance, a slice of Tombstone Supreme Pizza has 640 milligrams of sodium. A one-half-cup serving of spicy marinara sauce has 460 milligrams of sodium, and 16 reduced-fat Wheat Thins have 230 milligrams. A four-ounce serving of lean ham contains 1,060 milligrams of sodium, nearly half of your sodium for a whole day. Carbonated beverages, both regular and diet, may also contain sodium. Even if you never use a saltshaker, you may be getting too much sodium. Look for low-sodium options.
When you prepare your own meals, it is easy to control the amount of salt used. I like to use herbs and spices to give my food flavor, and only add salt when absolutely necessary. When eating at restaurants, ask that no salt be added to your meal, or order low-sodium options, if available.
The Sweet Truth: Cutting Back on Sugar
Cookies, candy, doughnuts, gooey desserts, and sweet drinks can be a real temptation. Even though they may say “sugar free,” they often contain other ingredients that may sidetrack your weight- loss plan. Additionally, they do not provide your body with the nutrients it needs like the nutrient-dense foods you could be eating. Replace sweetened drinks with water, and grab an orange the next time you are craving sweets.
Treats are hard to live without, so find a healthy substitute. When I gave up my regular habit of malts and milk shakes, I came up with a banana “shake” made from a frozen banana and soymilk, so I could still have a treat in the evening. I also make a cottage cheese “sundae” using a homemade plum and raspberry sauce poured over one-half cup of nonfat cottage cheese, with a few nuts sprinkled on top. Both of these “treats” keep me satisfied.
