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by LiveLighter,

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Found in salt, sodium is a mineral that our bodies need to regulate healthy blood circulation, muscle and nerve function, and to balance fluids. But we need to be careful about how much we consume. Too much in our diet can lead to serious health issues such as high blood pressure, heart disease, and stroke.

Read on for our top tips to reduce the salt to improve our health.

Hands grinding salt over sandwich.

How much salt is too much?

Adults should aim to have no more than 1 teaspoon of salt (or 2,000 mg of sodium) daily. Anything above this increases risk of disease.

Salt is hidden in many “everyday” foods like breakfast cereals, sauces, spreads, plant-based burgers, and sweet biscuits to improve flavour or act as a preservative. Around 75% of our salt intake comes from packaged, tinned, or processed foods, including junk food.

Open packet of plain biscuits

Supermarket shopping tips  

The best way to know how much sodium is packed in a product is to check the per 100g column in the nutrition information panel. Go for products with less than 120mg of sodium per 100g.

Try the traffic light labelling method next time you’re in the supermarket to determine if a product has too much sodium.

Traffic light system

Going for ‘reduced salt’ or ‘no-added-salt’ options, where available, can also help!

Salt swaps in the kitchen

Next time you’re in the kitchen, try experimenting with herbs or spices like chilli, citrus, pepper, and garlic instead of salt. They’re great ways to pack flavour into our home-cooked meals without the added sodium.

Helpful tip: In 4-6 weeks, your tastebuds will adapt to eating lower amounts of salt and start to appreciate the natural flavours in food.

Spice rack

Our favourite low-sodium swaps

Try making the switch to the below LiveLighter recipes to still enjoy your favourite foods while keeping your sodium intake in check.

For breakfast

Swap Rice Bubbles (420mg of sodium per 100g) with LiveLighter’s healthy homemade muesli (38mg per 100g)

Our homemade muesli is a great swap for packaged cereals, which can be packed with both sodium and sugar. This recipe features rolled oats – they're high in fibre, which is great for your gut and keeps you fuller for longer, and can be paired with almost any nut, dried fruit, and seed combination.

bowl of rice bubbles next to muesli

For a side of fries

Swap Hungry Jack's fries (522mg of sodium per 100g) for LiveLighter’s chunky chips. (522mg of sodium per 100g) for LiveLighter’s chunky chips. 

Low-sodium hot chips do exist! Better yet, this recipe only takes around 30 minutes to whip up.

Bag of chips next to wedges

For a main meal

Swap Domino’s BBQ Meatlovers pizza (643mg of sodium per 100g) with LiveLighter’s healthy homemade pizza (159mg per 100g)

Skip the pre-packaged or takeaway pizza and swap it with a homemade one that’s lower in sodium! Get the whole family involved with mixing and matching toppings and bases

Takeaway pizza next to homemade pizza

Serving suggestion: Try swapping a traditional pizza base with pita bread, tortillas, wraps, English muffins, or Turkish bread for something different!

For dessert

Swap an instant pudding (364mg of sodium per 100g) with LiveLighter’s healthy orange semolina pudding (31mg per 100g)

The proof is in the pudding! Leave room for dessert, as this pudding is lower in sodium than commercial products and perfect for serving to family and friends.

Packaged caramel pudding next to homemade orange semolina pudding

Handy hint: Semolina is made from durum wheat and is yellow in colour. You will find it in most supermarkets in the baking aisle.

 

We’d love to hear from you!

Do you have a swap in mind? Please share your ideas in the comments below or tell us in an email at livelighter@cancervic.org.au


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