Everyone knows chips and crackers are high in salt, but there are other culprits!
Sodium content is important because sodium can cause high blood pressure and weight gain. Salty foods cause your body to retain water, but they are also linked to weight gain in the danger zone around the middle section of your body.
Limit these:
Pre-made foods - boxed dinners with pasta or potatoes, meal helpers, mac and cheese mixes, instant pudding. Frozen dinners have some of the highest sodium levels in the grocery store.
Canned foods - canned vegetables, soups, meats and broths contain lots of sodium as a preservative.
Processed meats - Ham and sandwich meats, hot dogs, sausage and bacon- sodium has been added in the cooking or curing process.
Sauces - barbecue sauce, tomato sauce, salad dressings and mayonnaise.
Breads - biscuits, tortillas, pretzels, bagels and pizza can all contain high levels of sodium.
Processed cheeses - cottage cheese and sliced american cheese may have significant sodium.
Fast Food - most fast food has high sodium and fat content.
Eat more of these: A few substitutions can make a difference over time.
Buy fresh meats and season them with spice combinations. Go easy on the salt, you can add more salt at the table. Kosher salt is better for cooking than iodized salt. Rub the spices on the meat 20 minutes before cooking to get maximum flavor.
Olive oil, garlic clove, pepper and lemon, kosher salt.
Oregano, basil, garlic and onion, kosher salt.
Chili powder, cumin, paprika, cayenne for heat, kosher salt.
Stop cooking casseroles and opt for roasted or steamed vegetables with a light sprinkle of cheese or spices. Casseroles usually contain soups, cheeses and creams that add calories and sodium.
Switch from canned to frozen vegetables. Frozen vegetables have almost the same nutrition as fresh ones! They are often $1 or less per bag on sale and have a long life in the freezer. If using canned vegetables, rinse them first!
Use a rotisserie chicken for sandwich meat or bake your own.
Make your own frozen dinners - pick one day to cook several dishes and portion them into servings for your freezer.
Cut back on bread and watch the labels for sodium.
Popcorn - popped on the stove with pepper and minimal salt can replace chips and crackers for snacks. Microwave popcorn contains unhealthy oil and lots of sodium.
Taste before salting - and minimize use of the salt shaker.