Weight Loss Tips, Salt

Written by Sky Taylor, Diet Bites


Pickled Foods, High in Sodium Content

Pickles, Olives - Lower Sodium Options

Salty pickles and olives can be replaced with reduced sodium varieties of pickles.

And there's more good Pickle News for those of us who love sweet pickles. Next time you're at the market, look for sweet pickles prepared with Splenda. Or, try the next tip.

Water Chestnuts - a Chest of Nutty Diet Goodness

Replace salty pickles and olives with healthy water chestnuts. Water chestnuts also work well in stir frys, lending the traditional orient flavors to the dish.

Low Sodium Pretzels Over Salty Chips & Fries

Replace salty, fatty chips with pretzels. And they come in so many varieties these days.

Our pick is honey mustard which has a unique twang. Unlike most chips, pretzels are baked, thus decreasing calories right off the bat.

Spices for Dieting, Zero Sodium Content

Spices enhance bland foods, as do seasoned salts and peppers.  Try shaking a bit of lemon pepper on chicken breast, then roast, bake or grill. Or, substitute hot salt, seasoned salt or sea salt for regular salt for a different taste.  Spices can jazz up the most boring of diet plans.

Using Salt to Remove Bitterness From Coffee

To remove the bitterness from coffee, add a few grains of salt.  

Coffee is a great diet beverage that contains zero calories. Add powdered creamer for about 10-15 calories per serving. Splenda will add sweetness to your coffee without adding calories.

Foods Extreme in Salt Content

Food

Sodium Mg's

Food

Sodium Mg's

Soup, onion, dry, mix, per packet

3132

Beans, baked, canned, with pork & tomato sauce, 1 cup

1106

Miso, 1 cup

2563

Fast foods, pancakes with butter and syrup, two

1104

Table Salt, 1 teaspoon

2325

Potatoes, au gratin, one cup

1076

Bread crumbs, dry, grated, seasoned, per cup

2111

Fast foods, cheeseburger; double

1051

Fast foods, shrimp, breaded and fried, about 6

1875

Sauce, pasta, spaghetti/marinara, ready-to-serve, 1 cup

1048

Cornmeal, self-rising, yellow, 1 cup

1862

Fast foods, taco with beef, cheese and lettuce, hard shell

1044

Fast foods, submarine sandwich, with cold cuts, for one

1651

Fast foods, chili con carne, per cup

1007

Soup, beef broth or bouillon, powder, dry, 1 packet

1560

Fast foods, hotdog, with corn flour coating (corndog)

973

Sauerkraut, canned, solids and liquids, per cup

1560

Soup, bean with ham, canned, ready-to-serve, 1 cup

972

Potato salad, home-prepared, per cup

1323

Fast foods, chicken fillet sandwich, plain

957

Fast foods, bacon cheeseburger; 1 sandwich

1314

Fast foods, fish sandwich, with tartar sauce and cheese

939

Fast foods, submarine sandwich, with tuna salad

1293

Soup, beef noodle, canned, per cup

930

Tomato products, canned, sauce, 1 cup

1284

Cheese, cottage, lowfat, 1% milkfat, per cup

918

Leavening agents, baking soda, per teaspoon

1259

Crustaceans, crab, alaska king, cooked, moist heat, 3 oz

911

Fast Foods, biscuit, with egg and sausage

1210

Fast foods, chimichanga, with beef

910

Cheese sauce, prepared from recipe, per cup

1198

Soy sauce, 1 Tablespoon

902

Refried beans, canned, traditional style, 1 cup

1131

Beef stew, canned entree, per cup

900

Pork, cured, ham, lean only, roasted, 3 oz

1128

Soup, cream of chicken, canned, per cup

898

Beans, baked, canned, with franks, per cup

1114

Fast foods, croissant, with egg, cheese, and bacon

889

Daily Recommendation for Sodium

The daily recommendation for sodium intake is less than 2400 milligrams which equals about one teaspoon. For some individuals, they may require much less.

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