Healthy Alternatives to Common Foods: A Fix for Your Salt-Tooth
- October 13th, 2020
- in Nutrition, Wellness Education
By: Katie Hamner, UA Student, Coordinated Program in Dietetics
Do you have a salt-tooth? If you feel strongly about salty snacks and don’t want to sacrifice your health with the added sodium, then toss the saltshaker out. Salt is made up of sodium which is the major culprit behind high blood pressure, heart and kidney disease, as well as fluid retention which causes bloating. Salty snacks can also damage the enamel in the teeth. These healthy alternatives can help you reduce your sodium intake while adding flavor to dishes.
- Salt vs. Herbs and Spices
Salt added during cooking or sprinkled on the plate may taste good however, most of us could do without the extra sodium content in our diet. Skip the saltshaker and grab a bundle of fresh herbs or add flavor to your dishes using various spices. There are also herbs that are ready-to-use and come in a tube in the produce aisle. Get creative and substitute the salt anywhere in the recipe.
- Canned vs. Fresh or Frozen Veggies
Although it may seem like you’re saving a few cents in the canned aisle, canned produce is notorious for its sodium content. Frozen vegetables are the best alternative if fresh produce is not available. Frozen produce has the same nutrient content as fresh, is available year-round, and has a longer shelf-life. Although it may seem like your wallet will be spared at the check-out counter, don’t repay that cost with your health. If canned produce is the only option, then make sure to rinse the contents under running water and drain well before preparing.
- Chips vs. Popcorn
Potato chips are everywhere we look. They are usually offered as a side dish and always served in a big bowl at tailgating parties. It is best to avoid the high sodium and carbohydrate content of regular potato chips. Unsalted popcorn is a great alternative to potato chips. Popcorn is very low in calories and carbs with a decent amount of fiber. Not a fan of popcorn without the salt and butter? Try to create your own flavors instead. If you like spice, then sprinkle some chili powder on top. If you feel like having something sweet, then try cinnamon. Other flavors you should try are lime zest, garlic powder, cocoa powder, or parmesan cheese.