What can you eat on a Low Salt Diet?
Plenty of fresh foods like fruit, veg and fish along with starchy carbohydrates like brown rice and pasta. But remember not to add any salt!
Make as many things from scratch as possible like pasta sauces and quiches - and don't add salt! Look for salt free varieties of food like margarine and breakfast cereals. Even bread has salt in it so check the label.
Typical days diet:
Breakfast:
Shredded Wheat, semi-skimmed milk (Shredded Wheat is one of the few breakfast cereals without added salt)
Wholemeal toast with unsalted low-fat spread
Lunch:
Grilled chicken with green salad. Use lemon juice and herbs instead of a shop-bought dressing.
Homemade vegetable soup ? with no added salt
Dinner:
Wholemeal pasta with homemade pasta sauce made from tomatoes, onion, garlic and black olives
Snacks:
Fruit, unsalted nuts, natural yoghurt
Top tip: Be very wary of packaged sandwiches, especially all day breakfast and ham and cheese ones. The campaign group Consensus Action on Salt and Health (Cash) recently tested 140 sandwich packs and found 40 per cent contained two grams of salt, more than a third of your daily allowance. The worst offenders were found to contain as much salt as seven or eight bags of crisps!
Join our Diet Club
Check out our calorie controlled Low Salt Diet Club plan and use our team of health experts to guide you towards a healthy, well-balanced diet. Join now and get 4 weeks free
Visit www.actiononsalt.org.uk or www.nutrition.org.uk for more information.
Where to next?
Five top tips for reducing salt intake
Tips on keeping your heart healthy
Try our fresh herb recipes (you won't need to use as much salt)
Average rating:
Jenette Smith, over 2 years
Hello I have just been reading your article on Salt which I have found very interesting. What I would also like to know is how to read the traffic light system on products and a full explanation of each item in the system. thanks very much Jenette Smith
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