Be the salt of the earth this Thanksgiving and cook with less of it. Salt plays a vital role, as it helps to unlock the goodness in food proteins. However, almost all foods naturally contain salt (and sugar). Too much sodium intake is unhealthy, and we should limit salt intake when possible. With the ever-present threat of overeating at Thanksgiving, the last thing we should do is add to our salt intake. If we understand why we add salt, perhaps it will help us use less.
Thanksgiving Nutrition: Ways to Limit Salt?
Why Do We Add Salt?
Our taste buds have become so used to tasting salt that they have completely forgotten what food tastes like naturally. If we can’t taste salt, then we regard the food as tasteless. Many of us automatically reach for the table salt before we even sample the food. Our taste buds struggle to appreciate natural flavors and crave processed foods and snacks high in sodium content.
We are in danger of paying the price for uneducated taste buds. By adding salt, we are putting our health at risk. The recommended daily limit for sodium intake is less than 2,300 milligrams of sodium for adults and teens. In the United States, the average person consumes more than the recommended number of servings per day.
Consuming more than 2,300 mg of sodium per day increases your risk of:
- Heart problems
- High blood pressure
- Kidney disease
- Hypertension
The good news is that you can help reduce the risk by avoiding reaching for the salt shaker.
We need to train our taste buds and bodies to adhere to the WHO guidelines. These guidelines recommend that the daily amount of salt for adults is less than 5 grams. Additionally, we should choose low-sodium options and check the nutrition facts labels. Many low-sodium versions of our favorite foods and snacks are available.
Educate Our Families And Make It Fun
Start by discussing the medical risks associated with overusing salt. Teach the family about the recommended amount of sodium in a day and show them the food label. Then, ask them to consider how much salt they use daily.
Adopting or changing a habit takes between 21 and 28 days, and it’s critical to educate while changing the behavior. As a family, decide on a weekly salt intake challenge with a reward (not candy, soda, or chocolate).
This is a great way to keep the challenge in mind and motivate younger family members to make heart-healthy choices. It’s all about reinforcement. Hold the challenge a couple of times during the lead-up to Thanksgiving dinner.
Another good idea is to challenge a family member to research the amount of sodium per serving in the food for Thanksgiving dinner. Have the family member then present this information to the family. Reward them with extra credits on the family challenge (like maybe not having to wash the dishes that night).
Salt Alternatives Give Extra Flavor
Here are a few salt substitutes that offer better nutrition and more interesting flavors.
- Garlic: When cooking, add a pungent flavor without increasing sodium. A small amount of garlic is great for roasting chicken and turkey. Garlic boosts immunity, promotes brain health, and also lowers blood pressure.
- Lemon juice or lime zest: These naturally acidic salt alternatives add citric flavors. Dribble it over fresh or frozen vegetables and salads. They both can also be used as a meat and fish marinade.
- Ground Black pepper: Black pepper decreases inflammation linked to chronic diseases such as heart disease and cancer. Try peppercorn mixes, chili pepper, cayenne, and reduced-sodium jalapenos peppers for a change of pepper.
- Dill: Fresh dill with hints of celery and fennel is a great flavor-alternative for potatoes and fish. Not to mention, dill pairs well with lemon juice.
- Dried onion or onion powder: Onion gives a flavor boost to most savory dishes. For a different flavor, buy fresh red onions.
- Smoked paprika: The spicy, smoky taste of smoked paprika is also a low-sodium alternative for meat, chili, and stews. The paprika compound Capsaicin may stop cancer cell growth.
- Truffle oil: A drop of truffle oil on vegetables and potatoes is a healthier alternative to salt. Truffle oil is also good on eggs, pizza and pasta.
- Rosemary: Rosemary is a classic herb for roast vegetables, stews, and soups. It is excellent for dressings as well.
Your family will thank you for providing more nutritious, healthier, and exciting flavors this Thanksgiving.
Additional Information:
Eating Too Much Salt? Ways to Cut Back...Gradually - U.S. Food & Drug Administration
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