9 sneaky places salt might be hiding in your diet
It’s no secret that Australians love our salt. We tend to eat more salt than what’s recommended, so we can all benefit from a reduced salt intake. For those with kidney disease, this is one of the most important dietary changes you can make to help control blood pressure, lead to less fluid retention, and possibly slow the progression of the disease.
Please note that any changes to your diet should be made in consultation with your Nephrologist.
Where does salt come from in our diets?
The pinch of salt in in your saucepan and the sprinkle of salt on your dinner plate often don’t compare to the sneaky amounts of salt added in food processing and preparation. There are obvious culprits when it comes to salt content, like Vegemite and pizza, but there are other ingredients and foods where salt can also be hiding:
Pre-made sauces.
Spreads and condiments.
Cereals.
Chips, crackers and biscuits.
Deli meats.
Some breads.
Canned foods, such as vegetables, beans and meats.
Take away (restaurants tend to use much more of it to enhance the flavour of their meals).
Ready made and frozen meals.
How can you reduce salt in your diet?
It’s not practical to eliminate all processed foods from your diet, however there are steps you can take to reduce your salt intake, including:
Stop adding salt in cooking.
Stop adding salt at the table (you may find it easier to reduce this slowly over time).
Read food labels and choose the bread, snack or sauce with less added salt.
Rinse canned vegetables or use frozen vegetables instead.
Aim for less than 400mg of sodium per 100g in any pre-packaged foods.
Limit take away or food prepared outside the house to once a week.
What are some easy, low-salt swaps?
Mix no-salt tinned tomatoes, tomato paste and herbs together to make your own pasta sauce.
Squeeze lemon or lime juice on salads.
Use garlic powder and other seasonings to give your cooking some added flavour.
Munch on vegetable sticks, an apple or unsalted corn chips as a snack.
Try chicken or egg with salad on your sandwich, or use hummus as a spread on your wrap.
Our dietitian, Joanna Stockings, can help with personalised meal plans and dietary advice specific to your needs.