Keeping Sodium Down
Lately I’ve really been trying to watch my sodium intake. When I first started tracking my food it was always the sodium that would turn red first telling me I had exceeded my daily limit. I wouldn’t just go over it by a little bit.. I would sometimes double, even triple, that amount! It got a little out of hand, but I am learning to make substitutions and give up the convenience of canned and processed foods in order to get that number down.
Here are just a few things you can do to help keep sodium in check.
1. Start buying dried beans.
A can of chickpeas I had hanging out in my pantry had 470mg of sodium in a one cup serving. How crazy is that?! There’s only 10mg in 1/4 cup dry chickpeas. Dried beans are very cheap and you can even buy them in bulk bins at your local co-op or health food store. You need to plan ahead with them since they aren’t quite as easy as canned. I usually boil a large pot of them at the beginning of the week and store them in the fridge so I always have some on hand.
2. Make your own salad dressings.
I am a sauce and dressing junkie. When it comes to salads, I used to only be interested in the dressing I was going to use and make a salad to go along with the gallon of dressing I was craving at the moment. Not only do they have a ton of calories, but are usually high in sodium as well. You can see the difference up there between a bottle of store bought dressing (2 tablespoons = 310mg) and the plain balsamic vinegar (1 tablespoon = 0mg).
I just mix a little of the balsamic vinegar with olive oil and I don’t miss regular dressing at all. It’s hard to get used to at first, but it’s much healthier and cheaper to make your own! There are tons of recipes out there to make you own dressings. VegWeb’s dressing recipes are really good and there’s a ton of them to choose from.
3. Create you own frozen meals.
It’s so easy to just grab a frozen lunch to take to work with you but most of these meals have tons of sodium. Whenever I’m making dinner I will double the recipe and put half in freezer safe bags or tupperware and stick them in the freezer. That way I can grab one, take it to work with me and microwave it for a cheap, healthy and low sodium lunch.
These are just a few things I do that have really helped me. Do you have any tips on reducing your sodium?Uncategorized | Tags: Timesaver | 9 comments