Diets & Weight Maintenance Support Group

Here is another one on why you reduce salt/sodium. http://www.drweil.com/drw/u/id/QAA...

This is the Mayo Clinic. http://www.mayoclinic.com/health/s...

Question
Sea salt vs. table salt: Which is healthier?
Is sea salt better for your health than table salt?

Answer
from Katherine Zeratsky, R.D., L.D.
Sea salt and table salt have the same basic nutritional value — both mostly consist of two minerals — sodium and chloride. However, sea salt is often marketed as a more natural and healthy alternative. The real differences between sea salt and table salt are in their taste, texture and processing, not their chemical makeup.

Sea salt is produced through evaporation of seawater, usually with little processing, which leaves behind some trace minerals and elements depending on its water source. These insignificant amounts of minerals add flavor and color to sea salt, which also comes in a variety of coarseness levels.

Table salt is mined from underground salt deposits. Table salt is more heavily processed to eliminate trace minerals and usually contains an additive to prevent clumping. Most table salt also has added iodine, an essential nutrient that appears naturally in minute amounts in sea salt.

By weight, sea salt and table salt contain about the same amount of sodium chloride. Your body needs only a couple hundred milligrams (mg) a day to stay healthy, but most people get far too much — mostly from sodium in processed foods. So regardless of which type of salt you prefer, keep sodium consumption between 1,500 and 2,300 mg of sodium a day if you're a healthy adult. People with high blood pressure, African-Americans and anyone middle-aged or older should aim for the low end of that range.

Try making changes slowly and steadily. Don't try to change every single thing at once. Try making one or two healthy changes per week, and get a sense of what works for you and what doesn't work for you.

So let's say your family only eats fried fish. Try grilling or sauteeing the fish instead. Or let's say your family tends to eat lots of red meat and cheese, and doesn't eat so many fruits and vegetables. Try adding one piece of fruit or serving of vegetables per meal. Or let's say your family eats vegetables at every meal, but they tend to prepare them with lots of fat and salt. Work on finding a few vegetable dishes that don't involve fat and salt, and try that. See how that goes. Then the following week, work on another healthy diet change. And then another.

One tip is that I think a lot of people on this site have started with just cutting out soda and starting to drink more plain water.

Where fast food is concerned, we just had a very good discussion about the healthier choices at fast food restaurants. You can find it in the advice section, under the heading that mentions healthier foods at fast food places. It's pretty high up on that list right now, so the whole thread should be pretty easy to find.

Most fast food restaurants have some healthier menu choices - or, at least menu choices that are lower in fat and calories than other menu choices. You can learn about this by educating yourself by reading nutritional information on the company's website, or on other sources on line. Fast food tends to be very salty, so in the long run, you should shoot for getting rid of fast food in your diet as much as possible, since you are looking to reduce your salt intake. But I advocate making change slowly and steadily. So for right now, work on learning which fast food choices tend to be lower in salt and fat than others, and try eating those items.

Hi Spellman,

Cinnamint's right, try various spices. That's probably the best way to add flavor and aroma (which is actually a larger component of taste than one would think... try eating something when your nose is stuffed up, tastes bland...)

There is also something called "Salt Lite" by Morton's (the salt people). It is sold next to the normal salt, and is intended for "healthy" people (not people on a sodium restricted diet). It is a mix of normal table salt and a potassium salt. My wife and I use it all the time, and I would say it probably has about 80% of the saltiness of the real thing. It has about 1/2 of the sodium of the normal salt.

Also, I personally noticed that if I salt the dish while it is cooking, I will add more salt later. So, I now salt less during the cooking process and use the salt at the table.

Best,

Jason Chen,
Researcher/ Writer
www.20bmi.com

Thinking back I did use the fake salt for awhile. I didn't like the take to many of them but did like Tony Chachere's salt free seasoning. It is a little spicy to my taste. But if your on meds or have health issues you might not be able to use them. I can't with the meds I take.

I am used to alot of fried food and fast food too.... I found that mimiking the flavors your used to help. Instead of frying chicken, you can dip the chicken in egg whites, then batter (dont use salt in the batter, i use chili powder, doesnt make it hot, but gives it a kick that mimicks the kick of salt) and instead of frying it, get a cookie sheet, spray with pam, and bake it! the chicken is juicey, the batter still pretty crisp. mimiks fried chicken, but is better for you!