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Listen, You Really ARE Eating Too Much Salt

Click & Grow Smart Indoor Herb Garden: Replacing Too Much Salt with Herbs and Spices

 

Unless you're an incredibly careful health nut who studies through the nutritional contents of literally everything you put in your mouth, and calculates your mineral intake, chance are you're eating way too much salt. While the recommended salt intake is 3.75 grams per day aka 1500mg of sodium, most of us consume at least 8.5(!!) grams. There. That's the big, salty truth.

If your weekday dinner includes a frozen pizza and you're munching on chicken nuggets and fries on a regular basis, it might not come as a big shock for you. After all, we all know that too much salt = unhealthy, and unhealthy = fast food. But if you think you have managed to maintain at least a moderately healthy diet, it might be saltier than you think:

 

Breakfast

1 cup of vegetable juice = 476mg of sodium / 1.19 grams of salt

1 cup of cottage cheese = 1000mg of sodium / 2.5 grams of salt

Lunch

1 veggie burger = about 600mg of sodium / 1.5 grams of salt for the patty alone!

Dinner

1 tablespoon of soy sauce = up to 1024mg of sodium / 2.56 grams of salt

1 piece of regular sushi = 155mg of sodium / 0.39 grams of salt (but let's be real here, you're gonna eat at least 8 pieces, aka. 1240mg of sodium / 3.1 grams of salt minimum)

 

So instead of the healthy 3.75, you've already eaten 10.85(!!) grams of salt! BOOM. Didn't see that coming, did you? And we didn't even count drinks, snacks and Maggie's avocado birthday cake...

Now when you've realised that you really, really ARE eating waaaaay too much salt, take a deep breath and stop freaking out. We've got a solution.

 

Click & Grow Smart Indoor Herb Garden: Replacing Too Much Salt with Herbs and Spices

 

A surprisingly effective way of ending the days of eating too much salt and starting the era of ridiculously satisfying food, is by seasoning your meals with herbs and spices instead of relying on salt to be the main player of the band. Easy to say, hard to do? Challenge accepted! Next time you're cooking, use our seasoning tips below or start your own experiments, and leave the salt dish untouched. Don't be afraid of the meal being not salty enough - most of the time, using a variety of seasonings enhance the natural saltiness of the food!

 

When making... Try using at least a little bit of... 
Salad
  • Fresh basil (0.1mg per leaf)
  • Fresh dill (0.6mg per 5 sprigs); but be careful - 1 tsp of dried dill contains 2.1mg sodium
  • Fresh marjoram (0.5mg per 1 tsp)
  • Fresh parsley (5.6mg per 10 sprigs)
  • Fresh rosemary (0.4mg per 1 tbsp), and...
  • Vinegar for dressing (0.3mg per tbsp)
Soup
  • Garlic powder (1.9mg per 1 tsp)
  • Lemongrass (0.3mg per 1 tbsp)
  • Oregano (0.3mg per tsp of dried leaves)
  • Sage (0.1mg per 1 tsp of ground leaves)
  • Garlic (0.5mg per 1 clove)
Meat or poultry
  • Fresh ginger (0.3mg per 1 tsp; 0.5mg per 1 tsp of ground ginger)
  • Ground nutmeg (0.4mg per 1 tsp)
  • Fresh chili pepper (4.1mg per 1 pepper aka 45g); be careful - 1 tsp of chili powder equals 44.3mg of sodium
  • Whole cumin (3.5mg per 1 tsp)
  • Paprika (1.6mg per 1 tsp)
Seafood
  • Garlic (0.5mg per 1 clove)
  • Lemongrass (0.3mg per 1 tbsp)
  • Fresh green onions (1mg per 1 tbsp)
  • Saffron (1mg per 1 tsp)

 

Vegetables
  • Fresh ginger (0.3mg per 1 tsp; 0.5mg per 1 tsp of ground ginger)
  • Fresh basil (0.1mg per leaf)
  • Fresh marjoram (0.5mg per 1 tsp)
  • Fresh parsley (5.6mg per 10 sprigs)
  • Oregano (0.3mg per tsp of dried leaves)
  • Paprika (1.6mg per 1 tsp)
  • Curry powder (1mg per 1 tsp)
  • Thyme (0.1mg per 1 tsp)

 

 

Start living healthier now


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