Salt is made of sodium and chloride. The amount of sodium in the product is usually included on the label as well as the total amount of salt. Sometimes the label only gives the amount of sodium, but it’s easy to work out how much salt is in the product. All you have to do is multiply the amount of sodium by 2.5.
Salt = sodium x 2.5
Try these tips from Eat for Health for eating less salt:
- eat mostly fresh food instead of processed food which tend to be high in added salt
- go for packaged and canned foods labelled ‘no added salt’, ‘low salt’ or ‘salt reduced’
- compare similar packaged foods by looking at the food labels and choosing the item with less sodium
- swap deli meats like ham for canned fish (in springwater) or leftover meat from your last meal
- use small amounts of sauces with a high salt content
- flavour your cooking with a variety of herbs and spices
- avoid adding salt at the table – you could even leave the salt grinder in the cupboard.
Vegetables and Fruits - Low-Sodium AlternativesFresh and frozen vegetables without saucesLow-sodium canned vegetables, sauces and juicesFresh potatoes, frozen French fries and instant mashed potatoesLow-salt tomato or V-8 juice.Most fresh, frozen and canned fruitDried fruits
Further reading recommended
- 6 things you should know about salt intake
- Salt: two thirds of us eat too much salt - Food standards Scotland
- Guidelines for a low Sodium Diet
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