Salt is a good thing… in moderation

We may malign the salt shaker, but salt plays an important role in maintaining the body's fluid balance. It's essential for muscles and nerves to function properly. However, most of us consume too much of it. Food Standards Agency guidelines suggest a target of up to six grams a day - about one teaspoon of table salt. Surprisingly, most of our salt intake doesn’t come from the salt shaker; it's hidden in many of the foods we buy at the supermarket.

Frozen meals

They're quick. They're easy. And they're often loaded with salt. A 140g (5oz) frozen ready meal can pack 0.79g of sodium – which is the equivalent of nearly 2g of salt. 

Tip: A "lighter" version may have less salt, but there's no guarantee. Read the labels to make sure. "Lighter" may only refer to fat content.

Ready-to-eat cereals

They seem safe enough, don't they? But take a closer look.

• Some brands of corn flakes have up to 0.26g of sodium or 0.65g of salt per serving.
• Some brands of raisin bran have up to 0.34g of sodium or 0.85g of salt per serving.

Tip: Puffed rice and puffed wheat are salt and sodium free. Mix half of your favourite cereal with half of a salt-free choice, or look for companies that make low-salt corn flakes and other cereals.

Vegetable juices

Vegetable drinks are a healthy way to get your five-a-day, but not always a good choice if you're watching your salt. One cup of vegetable juice cocktail  may contain 0.65g of sodium or 1.6g of salt.

Tip: Many brands make a low-sodium version of vegetable juice.

Tinned vegetables

While a handy substitute for fresh, tinned vegetables are typically laden with preservatives or sauces and seasonings that add extra sodium. 100g of tinned sweetcorn contains 0.3g sodium or 0.75g of salt.

Tips: Rinse vegetables thoroughly, or buy tinned ones labelled “no salt added,” and add your own, if desired, in moderation. Or check the freezer section where you may have more luck finding an unsalted choice.

Packaged deli meats

One look at the sodium content in packaged meats should stop you in your tracks. Beef or pork salami (two slices) can pack 0.6g of sodium or 1.5g of salt

Tip: Be a label reader. There’s no way around it - different brands and different meats have differing amounts of sodium and salt. Beware: a 'healthier' packaged meat may actually have more salt than its higher-fat counterpart. Some brands have meats with 50% less salt.

Soup

It's a warm comfort food on a cold day, but look out - soups are typically loaded with salt. For instance, 100g of cream of tinned chicken noodle soup contains 0.3g sodium, 0.75g salt.

Tips: Look for reduced-salt versions of your favourites. Always check the label - you might find that one brand's 'healthy' version actually has less salt than the 'reduced salt' variety.

Marinades and flavourings

Notoriously high-salt offenders include Teriyaki sauce (one tablespoon), which contains 0.69g of sodium or 1.7g of salt, and soy sauce (one tablespoon), which may contain up to 1g of sodium, 2.5g of salt.

Tips: Even 'lower-salt' soy sauce packs a punch, so use sparingly. Go for vinegar and lemon juice to enhance flavour. Try orange or pineapple juice as a base for meat marinades.

Pasta sauce

100g of Bolognese sauce from a jar may have 0.51g of sodium or 1.3g of salt.

Tip: Look for 'no added salt' versions of your favourite pasta sauces.

Spicing it up

Adding spices to an entrée can be an easy way to forgo the salt shaker. Just make sure there's no hidden salt in your selection. For example, 100g of jalapeno peppers from a jar contain 2.4g of sodium, six grams of salt.

Tips: Go for the pepper in its natural form to ditch the salt used in processing. Or use herbs and salt-free spices instead.

Nuts!

Rethink those salty peanuts. 28g (one ounce) of dry-roasted, salted peanuts contains 0.23g of sodium, 0.58g of salt. The same size serving of dry-roasted, salted mixed nuts has 0.19g of sodium; that's 0.48g of salt.

Tips: For about the same amount of calories, the same sized portion of oil-roasted, salted peanuts comes in at only 0.09g of sodium, or 0.23g salt. Better still, buy the unsalted variety, which are practically salt free.

The obvious offenders

These snack-time favourites are always a safe bet for high salt content. Here's how a 28g (one ounce) serving compares.

• Crisps = 0.15g sodium, 0.38g salt
• Cheese puffs = 0.26g sodium, 0.65g salt
• Pretzels = 0.39g sodium, 0.98g salt

Tip: Even "baked" or fat-free snacks can carry the same amount of salt or more, so read the label.

Pre-packaged pitfalls

Foods such as rice, potatoes and pasta in their natural forms are naturally low in salt. However, once you grab the convenient 'all-in-one' box and add the flavour packet, you may end up eating more than half of your daily allowance of salt in just one serving.

Tips: Skip the packaged rice, and choose a plain, fast-cooking variety; then add your own seasonings. Alternatively, microwave potatoes to serve with your choice of fillings. 

Condiments do count

If you think those little extras you add to your food don't count, think again.

• Ketchup (1 tbsp) = 0.18g sodium, 0.45g salt
• Sweet relish (1 tbsp) = 0.12g sodium, 0.3g salt
• Capers (1 tbsp) = 0.25g sodium, 0.63g salt

Tip: Go for low-salt or salt-free condiments.

Watch the serving size

Don’t fool yourself by thinking that the salt content listed on a nutritional label is for the entire pack. There will be the amount for 100g and for a typical serving size. That serving size may be smaller than the portion you chose.

Food label claims

Can't keep up with the jargon? Here's a cheat sheet:

• High is more than 1.5g salt (or 0.6g sodium) per 100g
• Low is 0.3g salt or less (or 0.1g sodium) per 100g
• Unsalted, no salt added, or without added salt: Made without the salt that's normally used, but still contains the salt that's a natural part of the food itself

Pitfalls when eating out

Restaurant soups are generally very high in salt, as are appetisers with cheeses or meats. Casserole entrées and pilau rice are also common pitfalls. The word "sauce" at a restaurant is sometimes synonymous with salt, so you may want to steer clear of entrees smothered in sauce. If you ask, most restaurants are willing to prepare your food with less or no salt.

Better menu choices

Fish can be a lower-salt choice at a restaurant, as long as you watch how it's seasoned. Steamed vegetables (prepared without salt) are another good choice. Also, try a salad with dressing on the side. Low-salt dessert options include ice cream or sorbet.

'Dos' when dining out

• Ask how food is prepared
• Choose a restaurant where food is made to order
• Ask that your meal is prepared without any forms of salt, then add a dash of low-salt seasoning from home
• Request unsalted butter or spread for your bread

Avoid a fast-food fiasco

It’s every salt watcher for themselves once you enter the fast food arena. Try these helpful tips:

• Ask for a nutrition fact sheet at the restaurant (or find it online before you go) to help you make the best possible low-salt choices.
• Undress your food: skip the cheese, go easy on condiments and don't add salt.
• Don't supersize; order from the children's menu for smaller portions.
• Eat a very low-salt diet for the rest of the day.

Who should consider going low-salt?

Eating less salt can help lower blood pressure in some people. This can help reduce the risk of heart disease, as well. For people with high blood pressure, eating high-salt foods can raise their blood pressure further and increase their risk of heart disease, stroke and kidney damage. 

Track your salt intake

Unsure of how much salt you’re getting every day? Keep a daily tally of the foods you eat and drink. Then calculate how much salt is in each. Any surprises?

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