Finding flavor in a low-salt diet (2024)

FAQs

How do you flavor food with less salt? ›

Our tastes quickly change when we start to lower our sodium intake. It's true that when people first start to eliminate salting their food, they miss its flavor. You can help ease the transition by adding herbs and spices to add flavor.

Any fresh fruits, such as apples, berries, oranges, mangoes, and bananas. Any fresh vegetables, such as broccoli, sweet potatoes, beets, okra, spinach, peppers, carrots, and edamame. Frozen vegetables without added butter or sauce.

MAKE SMALL SUBSTITUTIONS: Tried and true methods of lowering sodium in meals served by senior nutrition programs include making menu modifications, such as using fresh fruits an d vegetables instead of canned vegetables, rinsing canned vegetables and beans to reduce sodium (up to 40%), using less of the high salt item ...

Lemon or lime juice or vinegar are all acidic and will tame the salt taste. Adding a creamy or fat component like yoghurt, sour cream or butter (unsalted) will also help to reduce overly salted flavours in your dish. With all of these methods, it is important to taste the dish while you attempt to fix it.

Over time, your taste buds can adjust to less salt. Studies show that when people follow a lower-sodium diet, they start to prefer it, and that the foods they once enjoyed taste too salty.

For people who don't like pure potassium chloride-based salt substitutes, “l*te” salt products contain blends of sodium chloride and potassium chloride. Often labeled as “low-sodium” products, these salt alternatives have a more traditional salt taste but contain less sodium than conventional table salt.

Avoid fast food. If this is not possible, choose restaurants that offer fruits or vegetables without sauces or dressings. Ask that no salt be used to prepare food, when possible. Do not use salt substitutes that are high in potassium unless a health care provider tells you to do this.

How does a dish taste when it lacks salt? ›

When a dish lacks salt, it tends to taste flat. Salt is key in enhancing the flavors in food, making them more pronounced and balancing the different tastes. Without it, foods that should be savory or flavorful can seem less intense and dull.

Snack on unsalted nuts instead of salted pretzels or chips. Try cooking fresh or frozen chicken, lean meats, or seafood instead of buying deli meats or sausages. Go for fresh vegetables, frozen vegetables without sauce, or canned vegetables with lower sodium.

If you aren't sure where to start, we suggest all-purpose favorites like salt-free garlic and onion powders, oregano, parsley, and red or black pepper. In general, herbs have a more subtle flavor than salt does, so you can use more.

The following foods are high in sodium and should be avoided on a low-sodium diet: Fast food: Burgers, fries, chicken fingers, pizza, etc. Salty snack foods: Salted pretzels, chips, salted nuts, salted crackers, etc. Frozen dinners: Frozen meat dishes, frozen pizza, etc.

Replace deli meats with fresh-cooked turkey or chicken breast (90 mg sodium), fresh roasted beef or pork, and avoid ham, hot dogs and sausage products. Go for natural cheeses such as Swiss, cheddar or mozzarella (50-180 mg sodium) instead of processed cheese slices, and limit to 1 ounce.

Add an acid to the recipe.

“You can add something acidic, such as lemon juice, lime juice, apple cider vinegar, or processed tomato products to foods to reduce the salty flavor,” says Edwards. “This doesn't reduce the sodium intake, but it does reduce the perception of the salty flavor.”

Try herbs like rosemary, thyme, onion powder, garlic powder, parsley, cilantro, sage, and celery seed. A squeeze of lemon or lime on some foods can provide that extra zip you need without the extra sodium.

Mix together garlic powder, basil, parsley, savory, thyme, mace, onion powder, black pepper, sage, and cayenne pepper in a bowl. Store in a sealed jar.