One of the most important things you can do is reduce your salt intake. Now for most of us, that is a major challenge, because after researching and reading labels, there is salt in almost everything! We all need a certain amount of salt in our diets, but most processed foods have way more than necessary.
I know that I am certainly not the only one, tailgater or not, who deals with this. There are many chronic diseases like heart disease, diabetes that require lowering your salt intake. When I found out I had to alter my salt intake, I immediately became depressed. I have been a large salt eater all of my life and I knew this was going to be a big challenge.
So I have been exploring the web for information and happily found out that there are a lot of products that are both tasty and healthy. I would like to share some of the products I found to be helpful.
No Salt Seasonings
• Nu-Salt Salt Substitute – This is put out by the same people who make Sweet and Low. It can be used both at the table and in cooking.
• AlsoSalt Sodium Free Salt Substitute - This is sold at Tom Thumb stores in our area. You can also buy it online at alsosalt.com if it's not available in your area.
Mrs. Dash Seasoning Blend – Mrs. Dash puts out a whole series of salt free seasonings. The ones I have tried are the Onion and Herb and the Table Blend. Both are very good. Contains no MSG.
• Spike Gourmet Natural Seasoning – This one comes in several varieties. Tailgaters might want to try the Cajun and Grillin’.
• Bell’s All Natural Salt Free Seasoning – This one is great in egg salad and chicken dishes.
No Salt Sauces
• Colgin Liquid Smoke – Great for grilling and making soups.
• Heinz No Salt Tomato Ketchup - Made with AlsoSalt
• Lum Taylor’s Barbeque Sauce – If you are on a low sodium diet and love BBQ sauce, you have a new best friend named Lum. This sauce is terrific!
• Natural Hickory Liquid Smoke – This has been around since 1869 and is a smoke enhancer for any type of food.
• Natural Pecan Liquid Smoke – All natural.
• Mrs. Dash Garlic Lime 10 Minute Marinade – Salt free made with real lime juice.
• Texas Sassy Tequila Ketchup – This is perfect for hamburgers, hot dogs or anything grilled. Add it to your favorite meatloaf or use it as a dipping sauce.
• Mrs. Dash Zesty Garlic Herb 10 Minute Marinade – Salt free with a touch of orange.
• Mrs. Dash Southwester Chipotle 10 Minute Marinade – Salt free with a touch of lime.
• Monty Smith’s BBQ Sauce – This one is everyone’s favorite. A taste you will never forget! This one is not salt free, but it has only 10 mg of sodium per 2 Tbsp serving.
• Healthy Heart Market Taco/Chili Mix – Add this wonderful seasoning mix to ground turkey, chicken or beef for your favorite Mexican dishes!
• Williams Original Chili Seasoning – No salt added. Seasons 2 lbs meat for chili.
NOTE: If a product changed to a lower sodium level, you may see these various terms alerting you to the changes. Here is what to watch for:
• Reduced or less sodium: At least 35-percent less sodium than the original version of the product
• Light in Sodium: At least 50-percent less sodium than the original version of the product
• Low Sodium: 140mg of sodium (or less) per serving
• Sodium Free: Less than 5mg of sodium per serving
One other tip, if you are restricted to under 2000 mg a day, it’s better to eat an equal amount at each meal rather than eating most of your daily allotment in one meal. Another way to cut your salt intake in baking is to add only half of what it calls for.
Reading Labels
Reading labels is a biggie too. Once you start reading, you will find be astounded at how much salt there is in almost everything we eat. So we get a lot more salt in our diet than we could ever imagine without adding it at the table. I personally was blown away with the amount of salt I was eating without even being aware of it.
Dining Out
When dining out, you can reduce the sodium content of a meal by trying these simple suggestions:
• Use pepper, lemon juice, or bring your own salt free seasoning for flavor
• Go easy on condiments and sauces. Mustards, catsup, salad dressings, sauces and gravy substantially increase the amount of sodium in your meal
• Request that food is prepared without added salt and ask for sauces, salad dressing and gravy be served on the side
• Recognize words that indicate a high sodium content; marinated, pickled, smoked, au jus, teriyaki, soy sauce or in broth
• Keep it simple. Often special sauces and toppings add extra sodium to foods. Ordering a broiled cut of meat or fish is a better choice than entrees covered with special sauces. Plain meat-type sandwiches are lower in sodium than chicken, egg or tuna salad sandwiches.
There are many healthy recipes available. But I found one that is geared for tailgaters. Go to http://www.eatingwell.com/recipes_menus/collections/healthy_tailgating_recipes. There are lots of really easy, tasty recipes. And remember, if it calls for salt, reduce the amount by half. You’ll be healthier for it!
Great Informational Web Sites for Low or No Sodium
http://www.eatingwell.com/recipes_menus/collections/healthy_tailgating_recipes This web site features healthy recipes for tailgaters. And remember, if any recipe calls for salt, reduce the amount by half.
http://www.lowsodiumcooking.com/free/IngredientSources.htm
http://www.lowsodiumcooking.com/free/Archive.htm#sauces
http://www.lowsodiumliving.com/saucesmenu.html
http://www.mayoclinic.com/health/low-sodium-recipes/RE00101
http://www.fitnessandfreebies.com/food/lowsaltdiet.html
http://www.lowsaltfoods.com/food_center/lsfoods/condiments.htm
http://www.italian-food.us/
http://www.lowsaltfoods.com/food_center/lsfoods/baking.htm
Conclusion
As I explore more, I will share what I learn with my tailgating friends. So stay tuned!
