1) Smart Shopping Tips To Avoid Low-Salt Foods
Processed foods contain about 80% of our daily salt intake!
Always check food labels: If the sodium is more than 300mg (0.3g) per serving, do not buy it
Avoid buying high-salt foods like: Tomato sauce/ketchup/mustard/soy sauce; Tinned soups; Stock/Flavor cubes; Sausages/bacon/ham; Breads/ biscuits/ pastries/ cakes; Crisps & salted nuts
Buy more natural foods like: wholemeal ground flour, sweet potatoes, arrow roots, cassava, beans & other legumes, fruits and vegetables
2) Lose Salt, Not Flavor: Your Guide To Healthy Cooking That Tastes Great
No more than 1/2 teaspoon of salt if boiling, steaming or stewing foods
Please note ½ tsp of salt is for 4 people; an individual portion is ⅛ tsp
Do not add salt when grilling, frying or roasting foods
Avoid high-salt seasonings like flavor cubes, mchuzi mix, soy sauces, and powdered or canned soups
Use non-salt seasonings:onions, garlic, ginger, herbs, cinnamon, lemon juice, pepper or vinegar
3) Make Your Table Sodium Safe
Throw out your salt shaker! Or at least remove it from your table. Just stop using it!
Do not use high-salt condiments. These include tomato sauce, ketchup, soy sauce, and mustards.
Taste your food before you add that salt!Most of the time we add salt to our meal out of habit. If you need more flavour after taking your first bite, go for other low-salt options like chili, pepper, vinegar or lemon.
4) Potassium-Rich Foods: Nature’s Salt Fighter
Potassium-rich foods can balance out the negative effects of salt.
Potassium-rich foods include: bananas, sweet potatoes (ngwaci), low-fat milk/plain yogurt, honeydew melon, plantains, legumes, unsalted nuts, spinach, fresh orange juice, & sweet melon.
Choose the options above instead of bread, salty snacks like crisps, or processed drinks like soda.
5) Eating Out: How To Spot Salt On The Menu
As you order for food, ask if you can get saltless food or food with very little salt. Don’t be afraid to ask, some restaurants can have this option.
Pair foods cooked with different methods. Instead of ordering a plate full of boiled or plain foods, mix up the flavors. For example you can order something boiled (ugali), roasted (beef) and stir-fried (spinach). This makes the food tastier & makes you less likely to add salt.
Avoid fast food restaurants. Foods like chips, bhajia, deep-fried chicken, burgers or pizza may contain a lot of salty seasoning to add flavour. They also are high in fat which may be harmful if eaten in excess.
Avoid ordering foods with cheese, creams, sauces and processed meats like sausage or ham. They contain a lot of salt.
Avoid baked products like bread, chapati and mandazi. They are made with salt and baking agents containing sodium.
Order more natural and less processed foods such as fruits, sweet potatoes (ngwaci), legumes and vegetables.