7 steps to cut down on sodium (by Geraldine Ling)

This article is from Mind Your Body of the Straits Times dated 8 July 2010, Thursday, by Geraldine Ling.
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1: Know the culprits
To reduce sodium in the diet, first identify high sources of sodium and reduce the intake of such foods, said Madam Koay Saw Lan, head of dietetics & nutrition services at the Singapore General Hospital. Smoked, cured or salted foods are high in sodium. For example, three slices of bacon contain about 700mg of sodium, almost half of the recommended daily intake. A medium salted egg has 350mg of sodium.

2: Fight snack attack
Cut down on snacks that are high in salt. For example, a slice of bak kwa (barbecued pork) has 555mg of sodium. Half a cup of salted peanuts has 380mg of sodium.

3: Cook with less salt
When eating at home, gradually reduce the amount of salt and sauces used in cooking and at the table.

4: Go for natural flavours
Be creative and flavour food with natural seasonings such as lemon juice, ginger, garlic, onion, fruits and vegetables. These add taste and colour to the dish. Fruits and vegetables also help contribute extra fibre and vitamins to the dish, said Madam Koay.

5: Skip the gravy
When eating out, ask for food to be prepared with less salt or sauces whenever possible. Do not drink the soup stocks or gravy as these usually contain high amounts of sodium, said Ms Cassandra Lim, a dietitian at the National University Hospital.

6: Pick fresh foods
When doing your grocery shopping, choose fresh foods over processed foods. Fruits and vegetables are typically low in sodium. For example, a medium-sized apple contains no sodium and a banana contains only 1mg of it.

7: Train your tastebuds
A preference for salty food is acquired, said Madam Koay. It may be a challenge to cut down on salt intake, but tastebuds do adjust. After a while, one might crave salt less, she said.

Geraldine Ling