Get the Scoop on Salt

posted Feb 15, 2012, 12:06 PM by H. Connor   [ updated Feb 15, 2012, 12:28 PM ]

Salt is the main source of sodium in the diet.

Too much sodium can negatively impact heath by increasing blood pressure and risk for heart disease, stroke, and kidney disease. Recommendations are to eat less than 2300mg of salt daily, only one teaspoon!. Most people eat more like 2-3 teaspoons of salt daily. Be careful, sodium comes from more than just what is added to food during cooking. More than 90% of the sodium we eat comes from processed foods and prepared meals eaten away from the home.

Limit Your Intake

  • Whenever possible buy fresh or frozen foods such as fruits, vegetable, meats, poultry, and fish
  • Rinse canned foods such as vegetables and beans to wash off ~40% of the sodium
  • Cook rice, pasta, beans and hot cereal without salt, adding flavor with herbs and spices
  • Flavor with herbs, spices, lemon, wine, or vinegar in cooking or at the table instead of salt
  • Taste food before salting
  • Limit smoked, cured, or processed beef, pork, or poultry (such as ham, sausage, bacon, lunchmeats)
  • Limit condiments (such as ketchup and mustard), salad dressings, bottled sauces and marinades
  • Limit salty snacks (such as crackers and chips)
  • Limit intake of fast food
  • At restaurants, choose smaller portions
  • Read food labels to make healthier choices
  • Make Good Choices by Reading the Food Label

Check the Nutrition Facts Panel to identify how much sodium is in the food, aim for <300mg per serving

Note: if you eat more than the serving side listed you are also eating more sodium

Look for terms such as sodium-free or salt-free, very low sodium, low sodium, reduced sodium or less sodium, and no-salt added or unsalted as they have less sodium

For more information visit:

American Heart Association -
The Center for Disease Control -

Low-Sodium Fruit and Veggie Dip

Try a new and tasty dip for your fruits and vegetables!

Cinnamon Almond Butter Dip


3/4 cup natural almond butter (natural peanut butter can also be used)

1/2 cup skim milk (can also use non-dairy milk – almond, soy, rice, hemp, etc)

1 TBSP pure maple syrup

1 tsp vanilla extract

1 tsp ground cinnamon, or to taste

In large bowl, whisk together almond butter, milk, maple syrup, vanilla, and cinnamon (also can use a blender), until mixture is combined and smooth. Store in fridge in sealed container. Serve with sliced apples, carrots, celery or other favorite fruits and vegetables.

Yield: 1 1/4 cup

Serving Size: 2 TBSP

Nutritional Info (per 2TBSP serving): 93 kcals, 7 grams fat, 2 grams sugar, 3 grams protein, 1 gram fiber