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No-Salt Meals

Almost all Americans consume excess salt, or sodium chloride. The USDA "2005 Dietary Guidelines for Americans" recommends that sodium be limited to 2,300 mg or less per day, or approximately one teaspoon of salt. However, the average adult consumes 3,600 mg of sodium a day. Only 12 percent of the sodium Americans consume comes from naturally occurring sodium in foods, while 77 percent is added during food processing, 6 percent is added at the table, and 5 percent is added during cooking. While almost all foods contain some sodium, you can substantially reduce your salt intake by eating fewer processed foods and more fresh foods.

  1. Breakfast

    • For your morning meal, have a bowl of mixed fruit. Try berries, such as blueberries, raspberries and strawberries; melon cut in pieces and sliced bananas. Or, make a fruit smoothie using bananas, your choice of berries, and ice and water. For fun, make fruit kebabs and add fresh mint, lemon juice or honey to the kebabs.

    Lunch

    • For your noon meal, have a large salad of mixed greens with fresh vegetables. Add cucumbers, green or red peppers, carrots or radishes. Or, add fruits such as apple or orange slices, tomatoes or raisins. Top your salad off with raw, unsalted nuts or seeds. Use vinegar and oil or lemon juice as a dressing. For something other than a salad, try light-meat chicken and vegetables over rice.

    Dinner

    • For your evening meal, have light-meat turkey or chicken, fish like salmon or halibut, or lean beef. Add grilled or steamed vegetables, such as broccoli or asparagus, or a baked sweet potato. Start with a small tossed salad with chopped vegetables and vinegar and oil or lemon juice for dressing. Squeeze fresh lemon juice on chicken and fish, in place of condiments such as barbecue and tartar sauce.

    Snacks

    • For a snack, try carrot sticks or apple slices dipped in no-salt-added nut butter, such as almond or peanut butter. Or, grab a handful of raw, unsalted nuts. For variety, add honey and spices, such as chili or garlic powder, and roast nuts in the oven until they are slightly browned.

    Tips

    • Use herbs and spices or zest from citrus fruits in place of salt.

      Choose fresh meats over cured meats that are high in sodium, such as bacon, ham, luncheon meats and hot dogs.

      Limit foods that are naturally high in sodium, such as dairy products and shellfish.

      Look for foods labeled sodium-free or salt-free. These foods contain less than 5 mg of sodium per serving.

    Warnings

    • Salt substitutes often still contain salt and may also contain potassium chloride. Too much potassium chloride can be harmful if you have kidney problems or are taking medications that cause potassium retention.

      Consult your health care provider before making changes in your diet if you have any medical conditions or concerns.

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