SHOP WITH YOUR EYES!
When you’re in the supermarket thinking about a ready meal, turn around the package of the meal and check the ingredients on the label.
Now you know the upper limit for healthy adults is 6 grams of salt a day. With this knowledge you will be shocked to see the amount of salt written down in tiny letters on the label of the meal.
BUT TOO MUCH SALT IS UNHEALTHY
If you’re really into salty foods, the upper limit for healthy adults is 6 grams a day. This may sound like a lot of salt, but the average salt intake of 85% of the Dutch is 9 to 10 grams a day. Eating too much salt results in fluid retention. The fluid ends up in the blood vessels, the pressure in the blood vessels rises, and your heart needs to work harder to pump the blood around the body. Another result is a reduced risk of heart and vascular disease.
GETTING USED TO EATING LESS SALT?!
Maybe you’re thinking food will be bland without salt. But you will be surprised how fast your taste buds get used to eating less salt.
Your taste buds will recognise salt beter, which means you need less salt to get the same taste.
MORE FLAVOUR WITH LESS SALT
• Instead of adding salt try to add fresh and dried herbs to all of your meals. For example: pepper, cinnamon, turmeric, fresh basil, ginger, garlic, chilli pepper and lemon juice.
• A very nice experiment is to start cooking with samphire. Dried samphire is very flvourful; that’s what makes it a perfect salt replacement. Not to mention, samphire is full of healthy minerals.
• Cress is a very healthy and culinary treat because it adds a lot of flavour. Try using cress as a topping on salads or soups.
SHOP WITH YOUR EYES!
When you’re in the supermarket thinking about a pre-made meal, turn around the package of the meal and check the ingredients on the label. Now you know the upper limit for healthy adults is 6 grams of salt a day. With this knowledge you will be shocked to see the amount of salt written down in tiny letters on the label of the meal.
#DID YOU KNOW?
That 80% of your salt intake comes from processed foods like bread, cheese, meat, soup and snacks? That 20% of your salt intake comes from what you add yourself during cooking or eating?
WILL YOU TAKE THIS CHALLENGE WITH OR WITHOUT A PINCH OF SALT?
Start experimenting with herbs and homemade meals and different (homemade) stock as well!
TIPS TO REDUCE SALT INTAKE:
Stock: Don’t use stock while cooking or use a stock low in salt.
Bread: Bread contains salt. Not a lot thought, but because we eat a lot of bread the daily salt intake by bread is pretty high. Try to trade your sandwich for a big salad or a vegetable omellete. As for breakfast, instead of bread you can experiment with oats or other whole grains.
Spreads: Can’t resist bread? Try to carefully choose what to put on your sandwich. Go for slightly salted meat like roast beef, fricandeau, turkey or chicken breast. And as for vegetarian options: peanut buter, dairy spreads and vegetable spreads are great low in salt options.
Cheese: Cheese can be a signifiant source of salt. Try choosing a cheese lo in salt, like cotage cheese or mozzarella.
Snack: Time for a snack? Try unsalted peanuts or unsalted mixed nuts. Less salt, but very tasty!
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