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Go for fresh
Garlic and onion
This flavourful pair adds interest
to almost any dish. Use them
fresh rather than powdered,
which may contain extra salt.
Cut back
gradually
Salt is an acquired
taste, so reducing
it slowly and
subtly will give
your taste buds a
chance to adjust.
Cook more often
Only 11% of the salt we eat daily
comes from meals prepared in our
own kitchens, while restaurant meals
and processed foods account for
close to 80% (the rest comes from
natural sources). So, the more
food you make yourself, the
less salt you’ll consume.
SPrinKle
On herbs
and Spices
Herbs (fresh or
dried) and spices
add dimension to
any dish without
the need for salt.
Seek OUt its
hiding Places
Salt is often used in canned
goods as a preservative,
so be sure to rinse tinned
beans and opt for frozen
and fresh vegetables when
you can. Sodium can lurk
in less obvious places too,
including desserts and –
surprise – some of your
favourite flavoured takeout
coffee drinks.
learn the
vocabulary
Brined, pickled,
smoked, cured and
corned all signal
higher sodium. And
while it may go by
another name –
kosher, coarse, sea
– it all contains the
same amount
of sodium.
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