Sodium makes up the major part of table salt (sodium chloride).  It is an important mineral that your body needs in order to function optimally, however too much of it can be harmful especially if you have high blood pressure or kidney disease. While limiting table salt is beneficial there are so many other foods where salt may be lurking that we don’t realise.  Follow these tips for identifying hidden salt in your food.

Reading food labels is a must

• If you notice that salt or sodium is one of the top 3 ingredients of an ingredient list then that food item is regarded as high in salt.
• Look at the amount of salt.  If it is more than 1,5g per 100g then it is a high salt food.
• Foods that have less than 0,3g of salt per 100g are considered low salt foods.
• Salt will not always be listed as such.  Look for names including sodium, monosodium glutamate (MSG), sodium nitrate or sodium bicarbonate.

Put down the salt shaker

• Add a little salt if necessary to food either during cooking or at the table, but not both!
• A lot of people will, by habit, add salt to their food before even tasting it.  Don’t keep a salt shaker at the table to avoid doing this.
• Avoid seasonings containing salt or sodium such as stock cubes, instant soups and gravies, and chicken/meat/barbeque spices.
• Rather flavour your food with garlic, ginger, chillies, lemon juice, vinegar, black pepper, herbs and spices/curry powder.

Avoid the following foods as they also contain high amounts of sodium:

• Snack items including salted nuts, pretzels, popcorn and crisps.  There are unsalted/lower salt versions of these that can be used as an alternative.
• Canned foods such as canned soups and vegetable juices.
• Cured foods like viennas, polony, bacon and salami.
• Condiments such as sauces (tomato/barbeque/peri-peri), olives and pickles.
• Convenience foods such as pre-packaged/ready meals.
• Take away foods such as pizza, fried chicken, burgers and chips.

Hopefully these easy to follow tips have inspired you to make more informed choices and to reduce your overall salt intake.