Salt has entered our lives so much that it seems to be an indispensable product for humans. However, excessive salt intake is extremely harmful to health. Salt, for example, is said to increase blood pressure, which is known to pose a risk to the heart. However, few people seem to care! While health authorities recommend no more than 6 grams of salt per day (2.4 grams of sodium chloride), most people who eat a so-called Western diet consume between 9 and 12 grams of salt. in a day. However, increased salt intake does not mean at all that you do not know the measure when using a salt shaker lying on the table. In fact, only 20 percent of the sodium chloride that enters our bodies comes directly from the salt we add to the food we cook. The rest of the salt is hidden in processed foods and foods that contain animal protein. In order for you to always be aware of which foods are responsible for the fact that we consume excessive amounts of salt, we bring to your attention the ten most popular "oversalted" foods that are very often present on our table.
Smoked, processed and canned meat
Scroll various kinds high-salt meats include ham, bacon, canned corned beef, sausages, wieners, tongue, bacon, and shredded dried meat. If you are a fan of all the types of meat listed above, then try to at least cut off the edges containing the most salt, or scrape off the salt with a knife. Any salted and smoked types of meat should be consumed in very small quantities, serving it to the table as an appetizer, or adding it to various salads. If there is a choice between all the listed types of meat and chicken, then it will be more beneficial for your own health if you choose chicken meat.
A fish
Pickled herring, anchovies, tuna, and sardines are all our favorites. fish dishes contain a very high amount of salt. But what if we know that fish is part of a healthy diet and should be on our table at least twice a week? In order not to exclude fish dishes from the diet, you should use the following tips:
- choose fresh or frozen fish instead of canned;
- avoid smoked fish;
- rinse salted fish in order to remove at least part of the salt contained in it.
meat pull
Meat pull, which is meat passed through a meat grinder with whipped proteins, which is poured with water, is often used to make soups, stews and risottos. In fact - the same broth or jelly. At the same time, the amount of salt in such a dish just rolls over. The first way to reduce the amount of salt in the meat pull is to cook it not from canned pieces of meat, but from fresh meat. Don't buy different ready-made broths, which are simply offered to be filled with water. How easy is it to make your own chicken bouillon from a piece of fresh chicken meat, with carrots, onions and herbs. In addition to the fact that it will contain much less salt, such a broth is undoubtedly tastier.
Chips, crackers, nuts and so on
Chips and crackers are responsible, like no other food, for delivering a large amount of salt to our body. And it doesn’t matter what they are made of: potatoes, wheat or corn flour. Add popcorn and salted nuts here. Is it hard for you to completely give up all these goodies on your table? Then we offer you the following tips:
- do not exclude nuts from the diet, but it makes sense to consume them in unsalted form;
- cook popcorn yourself at home with a minimum addition of salt;
- from the wide range of chips and crackers, choose those that contain the least salt. The choice is very simple - if the package indicates the content of sodium chloride in the product, multiply this figure by 2.5 and you will get the salt content.
Pickles
Pickled cucumbers and tomatoes, sauerkraut and gherkins - all these delicious food, unfortunately, are very harmful to our body, as they contain a large amount of salt. According to experts, pickled variations of these products also pose a danger, since they also contain inadequately large amounts of salt. Unfortunately, it is almost impossible to offer anything to replace these products, except perhaps their fresh counterparts. But when it comes to pickles and pickled foods, it makes sense to wash the same cucumbers and tomatoes before eating, getting rid of at least some amount of salt. It is recommended to consume such products only occasionally, excluding them from the daily diet.
Salad seasonings
The variety of seasonings that have appeared on our market simply cannot but amaze the imagination. On the one hand, this is good, as it opens up wide scope for the chef's imagination; on the other hand, it is harmful, since many seasonings contain a large amount of salt. Your task, in order to avoid such seasonings, is to carefully study the information on the package. Moreover:
- when visiting a restaurant, if you order salads, ask for seasonings to be served to you separately;
- when preparing salads yourself, we recommend that you use a small amount of vinegar and olive oil, as well as some herbal seasonings, instead of the usual seasonings.
Sauces and gravies
Sauces are nothing more than a liquid seasoning for the main course. In the hands of a skilled chef, any dish, when a certain sauce is added to it, will become even tastier. That is why the variety of sauces is simply amazing: ketchup and mayonnaise (these are also sauces), soy sauce, bechamel, tartar, mushroom sauce and so on and so forth. Unfortunately, almost all of these sauces are characterized by an extremely high salt content. It is believed that only one tomato sauce more salt than in the same amount of sea water. Limit your consumption of cooked sauces. It is better to use spices, various herbs and seasonings in their pure form, such as horseradish, lemon juice, vinegar, red pepper and so on.
Packaged and frozen food
The list of products from which their frozen variations are made is simply amazing. Here you have the same sauces, gravies, meat and vegetable casseroles, ready-made pasta, rice, potatoes, oriental dishes, spaghetti, pies and so on and so forth. The main problem is that most processed foods contain huge amounts of salt; moreover, it is impossible to determine its taste, and therefore they involuntarily add salt when warming up. Here are some tips on how to avoid high salt intake in this case:
- make it a habit to read the information on the packaging of such products;
- try never to overeat such food, being content with only one moderate portion of food at a time;
— best advice- cook all the same types of products yourself, at home, controlling the whole process, including the amount of salt you add.
soup cans
Soup canned food is the case when it is better to eat nothing at all than to try to deceive the stomach by slipping its canned and extremely harmful surrogate instead of the usual normal first course. Just imagine - just one small serving of canned soup contains approximately one thousand milligrams of sodium chloride, which is almost twice the recommended daily dose! If you don’t have any way to cook the soup yourself, controlling the amount of salt added, then when buying canned soup, choose those that indicate that they contain a reduced amount of sodium chloride, or do not contain it at all.
Cheese
Cheese is different. Processed cheeses and cheese paste present a particular problem in terms of high salt content. Also, when choosing a cheese, it is very important to know the following: blue cheese, feta (traditional Greek cheese from goat's or sheep's milk) contain much more salt than, say, mozzarella (a variety soft cheese) or the so-called homemade cheese(cheese\"cottage\"). The main rule when choosing cheeses is to avoid processed cheese and not to consume cheese paste. When choosing other types of cheese, it is recommended to choose those that contain the least amount of sodium (information on this can be found on the product packaging).
Salty lovers often suffer from excess weight, complain of swelling and high blood pressure. They even look older than their age! Many would be happy to reduce the amount of salt, but they cannot: the food seems insipid. Maybe they can get expert advice.
In the old days, salt was worth its weight in gold, and people treated it with respect. In the Middle Ages, when salt disappeared from sale or became too expensive, salt riots arose. As a child, when I read about this in a history textbook, I was very surprised: do people really like salty to such an extent? It was only later that I realized the importance of this. a simple product in an era before refrigeration. Salt served as a universal preservative; with its help, meat, fish, and vegetables were preserved for the winter. Without it, a person was doomed to starvation.
In our time, everything has changed, and the risk of premature death overtakes just those who eat too much salt. Salt contains sodium, a substance that, in high doses, is harmful to our blood vessels. With its excess, the vessels narrow, it is more difficult for blood to flow along a narrow channel, and it is harder for the heart to push it to important organs - the lungs, brain, kidneys. Regular salt abuse increases the risk of developing hypertension, stroke, heart failure, and kidney disease. The Israeli Ministry of Health recommends that adults consume no more than 1500 mg of sodium per day, which is equal to 5-6 g of salt. This amount is contained in 1 teaspoon. And this norm is only for healthy people! For those who already suffer from high blood pressure, heart or kidney problems, their personal salt dosage should be discussed with a doctor.
However, everyone is recommended to get involved in salty less. It is very easy to sort out the norm today, since salt is not only in the salt shaker. I will say more: we collect the main dose from completely different sources. Many modern products that make life so much easier for the hostess contain large amounts of hidden salt. It is added to all meat products (sausages, sausages, smoked meats), to prepared foods that only need to be heated in the microwave, to ready-made salads and sauces, to powdered soups and canned food. Lots of salt in food served in restaurants and eateries fast food. Sodium is even in yogurt and mineral water! Studies show that people actually consume much more salt than recommended. So, the average American exceeds the norm by 3-5 times. In order not to be like the country with the highest rate of obesity and cardiovascular disease in the world, the Israeli Ministry of Health calls for reducing the salt content in your diet. How to do it? Here are the tips from the experts.
- Reduce the amount of salt in the menu gradually. The key word here is "gradually". The Ministry of Health came to the conclusion that a sharp transition to a salt-free diet is futile. The food becomes insipid and people fail the test. Instead of torturing yourself, just start by eating less foods with hidden salt (more on those below). And only then start putting less salt in the food that you cook yourself. Gradually, you will get used to the taste of less salty foods. But be patient, it may take several months.
- Avoid foods with hidden salt
Complete List of High Sodium Foods
It's pretty big. Among them:
- sausage,
- smoked and salted fish,
- smoked meat delicacies,
- olives,
- pickled cucumbers and tomatoes,
- pickled cheeses (brynza, feta),
- some varieties of crackers,
- powder soups,
- ready-made sets of spices (for soups, meat dishes etc.),
- prepared salads,
- sandwich spreads,
- soy sauce,
- mayonnaise,
- mustard,
- ketchup,
- pesto sauce
The doses of sodium and salt in all of these foods are quite high. Lots of salt in pasta and rice fast food, frozen ready meals as well as in canned food. When shopping for foods, compare the sodium content. Its quantity must be indicated on the label. Among two identical products, choose the one with less sodium.
- Instead of a salty snack - vegetable. When you want something light, don't reach for crackers and salty cookies. It is better to cut cucumber, carrot, celery, kohlrabi into strips. They perfectly satisfy hunger, and at the same time saturate the body with vitamins.
- Don't salt your food automatically
People who are accustomed to salty foods often take up the salt shaker automatically, without even trying the dish. At a party, in a cafe, during a service lunch, do not salt your food before you taste it. But in this case, try to put less salt. Or try... pepper. Sometimes this measure alone is enough to make food taste better. You can make it a rule to always put half the usual amount of salt in your food, and replace the rest with pepper. By the way, pepper speeds up metabolism and promotes weight loss.
- Use spices
Try to use more herbs, fresh or dried. It has been noticed that in countries with spicy cuisine, people are less likely to suffer from diseases of the heart and blood vessels. Spices are great with rice, pasta, meat, fish dishes. Basil, thyme, parsley, cilantro, oregano are especially good. Replace them with some of the salt that you intended to put in a soup or other dish. The result will pleasantly surprise you. By the way, at the same time you will enrich your menu with antioxidants and other useful substances.
- Add color to your food
It is amazing, but true: food of bright color seems to us more tasty and ... salty than white. Try using turmeric, paprika, pieces of sweet red pepper for this purpose. Buy spices individually, not as part of a mixture: salt is often added to the mixture.
- Use more garlic
Garlic and onions add more flavor, aroma and appetizing food. In addition, the substances contained in them are beneficial for the health of blood vessels.
- Avoid ready-made sauces
Not only do they contain a lot of salt, they are also oversaturated with preservatives and dyes. It is better to make sauces on your own, and if there is no time for this, then before cooking, simply put meat, fish or chicken for 15-20 minutes in a marinade of olive oil, garlic, herbs, spices. Salt for such a marinade will require quite a bit, but the taste will be excellent!
- Bake vegetables in the oven
Baked vegetables seem to us more intense in taste than boiled or fried. Science has an explanation: when baked, moisture evaporates from fruits and their taste becomes more concentrated.
- Instead of salt - lemon and pepper
Do an experiment. The next time you cook schnitzel or fish, don't salt them at all and drizzle with lemon juice and pepper before serving. And then ask your family if the dish is salty enough. The answer will surprise you. It turns out that many people in this case do not notice the lack of salt at all! If, nevertheless, complaints about insipidity follow, salt can be added. But you will again be surprised how little it is needed.
- In a restaurant, ask for salad dressing separately.
This simple measure will protect you from instantly gaining the entire daily dose of salt. Yes, and the vegetables in the salad will be much more appetizing, if you do not clog their taste with a waterfall of sauce. Choose dressings based on olive oil and lemon juice (or vinegar). They are not only less salty, but also less fatty than, say, mayonnaise or Thousand Islands.
- Ask the waiter to reduce the amount of salt and soy sauce
There is nothing strange in this request, much less legal. Just ask the chef to put less salt and soy sauce in your dish.
Salt content in foods (the most salty foods)
SALT DAILY 1500 MG
Per 100 g
- Prepare sandwiches in a new way
Many sandwich spreads, as well as mayonnaise and ketchup, which we spread on bread, are too salty. Instead, put slices in sandwiches juicy vegetables- tomatoes, cucumbers. Not satisfied with the taste? Try another option: spread your favorite pasta on bread with a thin, thin layer, and again compensate for the lack of vegetables. Do the same when buying a ready-made sandwich. Ask the seller not to overdo it with mayonnaise, hummus, mustard and pickles, but put more fresh vegetables.
How much salt can children eat
Do you know how much salt children can eat? Not every parent will be able to answer this question. Everyone knows that sweets are harmful for children, but only specialists know about salt. Let's fill this gap. The habit of too salty food is formed from childhood, and then it is difficult to get rid of it. In addition, excess salt makes itself felt already in childhood - a tendency to be overweight, worsening skin condition, and an increased risk of developing hypertension. In the USA, where children eat junk food from early childhood, even teenagers have high blood pressure!
We introduce you to the daily norms of salt intake for children(according to the Israeli Ministry of Health).
At the age of 1-3 years - no more than 1.5 g.
At the age of 4-8 years - no more than 1.9 g.
At the age of 9-13 years - no more than 2.2 g.
- Don't get carried away with pizza with olives
Olives, anchovies, canned corn - very tasty, but, unfortunately, salty addition to pizza. Instead, you can order supplements such as sliced tomatoes, onions, mushrooms, or other vegetables.
In short, we can make a huge contribution to the health of our family if we all eat a little less salt together.
A macronutrient that is required by the body for normal functioning. In our article, we will talk about how important this element is for a person, what it contains in large quantities, and about the features when using it in the diet.
The role of sodium in the body
It belongs to the alkali metals and tends to rapidly oxidize in air. In the human body, its amount ranges from 70 to 110 grams.
The role of sodium in the human body is invaluable. His main useful properties are:
- maintaining the necessary water balance. With the termination of the receipt of this person will be swift;
- normalization of arterial
- strengthening
- transportation of carbon dioxide;
- stimulation of the digestive system;
- ensuring the functioning of the kidneys;
- prevention of heat stroke.
Did you know? Sodium in its pure form is a soft metal that can be easily cut with a knife.
In tandem with potassium, they are involved in the appearance of nerve impulses, have a positive effect on the heart, blood vessels and memory.
And paired with chlorine, they are responsible for the normalization of digestion and prevent the leakage of carbon dioxide from the blood vessels.
Sodium intake
The optimal amount of consumption of this macronutrient per day is 4-6 grams. To obtain this amount, you need 10-15 grams of table salt.
An additional amount of this substance a person should receive:
- through ongoing
- living in a hot climate;
- taking drugs with a diuretic property;
- experiencing insufficient water in the body;
- with strong ones.
Did you know? Salt gave names to many products, for example, salad was originally pickles, i.e. salted vegetables (from the Italian salata - “salted”), and salted ham in Italy was used to make salami sausage.
What foods are high in sodium
In addition to salt, this macronutrient may also contain. A person can get his norm per day, without even using it.
To build your diet accordingly, of course, you need to know what foods contain sodium. Below is a list of such products.
herbal products
Among the food sources of plant origin, the main suppliers of this element are:
| sea kale | 520 |
Animal products
Some food sources of the animal world are also rich in this element.
We indicate in the table which products of animal origin contain the most sodium:
class="table-bordered">
Products containing sodium and chlorine
Among the power sources that contain both of these elements are:
class="table-bordered">
Foods containing sodium and potassium
We also give a list of products that contain both representatives of the alkali metal group:
class="table-bordered">
Should You Use Salt in Your Diet?
Salt has long been an indispensable seasoning for people; food without its addition seems bland and tasteless to us. Its lack in the body is characterized by such symptoms as fainting, nervous disorders, heart problems and leads to unhappy consequences in the form of diseases.
In order for the body to receive the elements Na and Cl, you can use the ones in which they are contained. But still, you don’t need to refuse the use of salt at all. The main thing is to know some norms so as not to oversalt dishes, and thereby prevent excess salt in the body:
- The salting rate is one and a half teaspoons per kilogram.
- Cereals (rice and buckwheat) - two teaspoons per kilogram.
- Flour for dough - one teaspoon per kilogram.
- During cooking, it is recommended not to add salt to food, but to add salt immediately before use, this will reduce the amount of salt in food.
Important! Do not abuse products industrial production, because monosodium glutamate or soy sauce is added there, in whichthe macronutrient Na is found in large quantities.
Causes and symptoms of deficiency in the body
The lack of this macronutrient in humans (hyponatremia) is an infrequent occurrence. It can be provoked without the use of salt, and impaired excretion of free water by the kidneys.
Causes and symptoms of excess in the body
Excess sodium in the body (hypernatremia) is triggered by an excessive amount of salt in the diet, kidney disease. It may be characterized by the following symptoms:
- frequent urination;
- excessive sweating;
- swelling;
- thirst;
An excess amount of this macronutrient retains fluid in the body, contributes to excitement and an increase in blood pressure, which can provoke hypertension and stroke.
Due to hypernatremia, osteoporosis (due to the deposition of salts in the joints) and kidney disease, characterized by deposits of stones, can occur.
Features of the absorption of sodium
The main organs of assimilation of this macronutrient are the small intestine and stomach. Assimilation increases with the parallel intake of vitamins K and D, and a lack of potassium and chlorine in the body slows down its absorption.
Also, do not abuse too rich food, it can interfere with the normal absorption of this element.
Sodium is by far one of the most important macronutrients that benefit the body. By being aware of its content in food, you can balance your diet so that you get the right amount of it and do not harm from its overabundance or lack of it.
Salt is not just a seasoning, it plays an important role in metabolism. However, people often consume more salt than they need. As a result, the risk of heart attacks and the development of hypertension is significantly increased. To avoid this, you should give up the 10 most salty foods.
Alexander Tushkin / Health Info
How Much Salt Should You Consume?
The daily requirement for salt is 1.5-4 g. In hot climates, people consume more salt, as it retains water. The US Department of Health takes a different view. According to American experts, you need to eat no more than 2.3 g (tablespoon). At the beginning of 2009, Canadian scientists announced even less figures - 0.5 g (Canadian Medical Association Journal). According to them, salt is responsible for 30% of cases of hypertension on the entire planet, which is the cause of 9% of cases of myocardial infarction.
Where is the salt hidden?
Always read the information block on the product packaging. He can tell a lot about the quality of the product and reveal secret agents present in the product under someone else's guise. So is salt. Here are her known aliases: sodium alginate (E401), sodium ascorbate (E301), sodium bicarbonate (E500), sodium benzoate (E211), sodium caseinate, sodium chloride, sodium citrate (E331), sodium hydroxide (E524), sodium saccharin ( E954), sodium sulfite, sodium stearoyl fumarate (E485), sodium phosphate (E339), monosodium glutamate (E621), sodium.
1. Captain obvious: chips, pretzels and salt
The first place in our ranking is occupied by obvious salt champions. 30 g of chips contain 149 mg of salt. Their counterparts in the wrecking workshop from Germany - salted pretzels (pretzels) - contain 385 mg of salt. There are no tips here, except that just delete these foods from your diet once and for all.
2. Frozen dinners
Fast, easy and terribly salty. 150g of chicken with rice can contain over 787mg of salt. To make sure of this, carefully read the packaging. Unfortunately, according to Russian standards, only calories, proteins, carbohydrates and fats are indicated on the product label. Information about the salt content is not very common - only decent companies indicate this figure.
3. Dry breakfasts
Unexpected, right? However, some fiber-added breakfast cereals can contain up to 360 mg of salt. One can only wonder - why is there so much salt in the product that we fill with milk? There is only one advice - read the packaging carefully.
4. Vegetable juices
Packaged vegetable juices contain heaps of salt - up to 653 milligrams per cup. Especially a lot of salt in tomato juice where salt acts as a preservative. The good news is that juice manufacturers often list the salt content. Try making your own vegetable juices.
Canned vegetables can be a great substitute for fresh vegetables. Unfortunately, they often come in sauces or in " own juice", which contain a large amount of salt. For example, a handful canned corn may contain up to 720 mg of salt. To get rid of it, simply rinse the vegetables under water. You can try replacing canned food with frozen vegetables - they usually come without salt.
6. Processed meat products
We are talking about carbonade, ham, ham, which are often supplied in cellophane packaging. 2 pieces of such meat can break all records for salt content - 362 mg! We advise you to refuse processed products altogether. meat products in favor of fresh beef or chicken.
7. Ready soups
A mug of hot fragrant soup can contain up to 900 mg of salt. Of course, if you didn't cook it yourself.
8. Sauces
Sauces add flavor to food, but at what cost! A tablespoon of soy sauce contains just a shameless amount of salt - 1024 mg. Teriyaki sauce from Japanese cuisine contains almost 700 mg of salt. Tablespoon of ketchup - 167 mg. Ready-made spaghetti sauce - up to 525 mg. Change all this "disgrace" to Apple vinegar or lemon juice.
9. Spices
Sometimes manufacturers put salt in ready mixes. Do not buy them, give preference to seasonings without additives.
10. Nuts
Delicious healthy nuts become real oppressors of human health when sprinkled with a huge amount of salt. Small package roasted peanuts contains 230 mg of salt. Buy nuts by weight, in this form they are rarely sold salted.
Many people consume too much sodium, and it's not because of the salt shaker on the table that accompanies many meals.
More than 34 sodium or, in other words, salt in the American diet comes from foods and drinks that manufacturers add it to. The direct amount of sodium consumed is only 12%.
We should get no more than 1,500 milligrams (mg) of sodium per day if we are 51 years of age or older. That's about 23 teaspoons. This amount should also not be exceeded by those with high blood pressure, diabetes, or chronic kidney disease. This also applies to African Americans. Thus, it turns out that half of the entire population should limit themselves in the consumption of salt.
We all have our favorite salty treats. Here are 10 of my friends' favorite options, and we'll also present alternatives to these products that will also satisfy your appetite.
Temptation #1: Pretzels (salted pretzels)
Pretzels have earned themselves a reputation as the healthiest snack, as they are low in fat, and if you're lucky, you can even find whole grain pretzels.
The problem is that pretzels can increase their salt content, especially if you don't stop at one 28-gram packet. Pretzels have a salt content of 390 mg for every 28 g
Tasty Alternative
Choose a portion of a larger weight, but from whole grain flour. And make sure that the composition also contains fiber, at least 3 g for every 28 g of the product. Thanks to fiber, 28 grams of pretzels will be more satisfying.
Some of the salt crystals sprinkled on pretzels still remain at the bottom of the bag. But you do not stop there and rub the pretzel in your hands to get rid of the remaining crystals.
Temptation #2: Ready Pasta Sauce
Indeed, what could be more convenient and faster than taking a ready-made sauce, adding it to pasta or using it as a sauce for lasagna or pizza. But in ready-made sauces, the salt content is simply incredible. Very often, the amount of salt exceeds 600 mg per 12-cup serving.
If you add sausage or Parmesan cheese to the sauce, then very quickly the total amount of salt will reach more than 1,000 mg.
Tasty Alternative
You can also make your own pasta sauce. This will require a blender and very ripe tomatoes. Add also onion, garlic, oregano, black ground pepper and olive oil taste. If you want to add salt, use a very small amount (eg 14 teaspoons for 4 cups of chopped tomatoes). Put the sauce on a low heat and cook for about 10 minutes.
This method will reduce salt intake by 160 mg per serving.
Temptation #3: Noodle Soup Bags
Instant noodle soup in bags or cups is very popular among students. This is understandable: cheap, fast and quite tasty. But one serving of this soup contains 750-950 mg of salt, depending on the flavors and the manufacturer.
Tasty Alternative
When eating one noodle, the body will receive approximately 150 mg of salt, that is, the main amount of salt is contained in a packet of flavors. This is the powder that we add to hot water with noodles.
You can almost cut the amount of salt in half by adding only half the powder. The taste of the soup will not deteriorate, and the salt content will be 450 mg.
Temptation #4: Assorted Nuts
Nuts are a healthy choice among variety fast food. They contain healthy fats, fiber and other plant substances that protect our body. In nature, the salt content of nuts approaches zero, but manufacturers typically add at least 110 milligrams of salt to nut bags for every 28 grams.
deliciousalternative
We were lucky. Now on sale there are “lightly salted” and “unsalted” nuts. The lightly salted version contains approximately 55 mg of salt, while unsalted nuts do not contain salt.
You can always make your own nut mix by adding walnuts and almonds, which are usually eaten unsalted.
Temptation #5: Fast food restaurants and chicken fingers
Just one order of three chicken fingers from a fast food chain will provide you with 2,100 mg of salt.
Almost everyone eats chicken fingers with a side dish, which further increases the salt content of the dish. Even if you choose a salad as a side dish, 300-350 mg of salt can be contained in the dressing.
Tasty Alternative
If you cook chicken fingers at home, not only do you control the amount of salt and choose what fat to cook them with, you also reduce the amount of salt added to the breading.
Add seasoning mixtures to the breading that do not require the addition of salt. If you do add salt, then its amount should be minimal (12 tsp for 2 or more servings of sticks).
Temptation #6: Tortilla
Crispy tortilla chips are the main ingredient in nachos and are often dipped in dips, used in taco salads, and as a crunchy addition to sandwiches.
Almost all tortillas are powdered with salt, with at least 250 mg of salt for every 28 grams.
Tasty Alternative
Tortilla chips can be made at home in the oven:
Preheat the oven to 190°C. Grease a baking sheet with high walls with oil. Cut the corn tortillas into triangular slices (one tortilla will make about 8 slices). Lightly brush the slices rapeseed oil. Sprinkle a little salt on top. Cook in the oven until the chips are crispy, about 15 minutes.
Temptation #7: Ready salad dressing
Ready-made salad dressings are very convenient and there are now many flavor options. Salt content in 2 tablespoons can vary from 120 mg to 400 mg, depending on flavors and manufacturer.
Tasty Alternative
Look for ready-made dressings with low-salt flavors. One of my favorite dressings is a vinaigrette with raspberries and walnut. This dressing has the lowest salt content, 125 mg per serving.
If you can’t deny yourself the pleasure of dressing your salad with a creamy dressing that has a lot of salt, you can dilute it. Just add 2 tablespoons of skimmed milk to the prepared dressing. Observe the following proportions: 2 tbsp. l. milk for 2-3 tbsp. l. gas stations.
Temptation #8: Cold cuts
Americans love sandwiches and put cold cuts as a filling. Salt is added to these cooked meat slices for two reasons: 1) to keep the product longer and 2) for taste.
Ready meat, even if it looks like it has just been cooked and cut, contains approximately 650 mg of salt per 28 g.
Tasty Alternative
Choose fresh meat: roast beef, pork fillet, grilled chicken or turkey. True, meat will not last long in your refrigerator, so you need to use it within two days.
Individual portions of meat can be frozen. Approximately 50 g roast turkey skinless contains 40 mg of salt, and 50 roast beef sirloins adds another 26 mg.
Freshly cooked meat for filling sandwiches reduces the amount of salt, and you may even like and taste.
Temptation #9: French fries
A lot of people can't resist French fries as a side dish. Even the smallest serving contains 250 mg of salt.
Tasty Alternative
A typical medium-sized baked potato tuber contains 17 mg. Obviously, all the salt in the french fries is added after they are cooked.
Frozen french fries that you can make at home will contain 300 mg less salt per serving.
In a restaurant, you can also ask not to add salt to potatoes, but this is unlikely to work in a fast food restaurant.
So the best way- still cook fries at home the old fashioned way. To do this, cut the potatoes, lightly sprinkle with rapeseed oil and bake in the oven, heated to 200 ° C, until golden brown. This will take approximately 30 minutes. Thus, you yourself will be able to control the amount of salt.
Temptation #10: Burgers and sandwiches
Just one burger or sandwich can exceed the recommended daily allowance of salt. In one of the fast food restaurants, I found 8 burgers and sandwiches with more than 1,500 mg of salt.
Tasty Alternative
Make your own chicken burgers or sandwiches at home under the grill. Season your chicken or burger with seasonings without salt. As additives, choose products with a low salt content: horseradish, ketchup with a low salt content, finely chopped onions or peppers, mustard. As for mustard, add no more than 1 tsp.
