Author: Ellen Schuster, MS, RD, Associate State Specialist, Missouri Cooperative Extension System, University of Missouri

Most (over 70%) of the sodium in your diet comes from processed foods. The rest of the sodium comes from salt you add when cooking or at the table. We all know that consuming vegetables is one of the keys to a healthy diet. But, what about the sodium?

When you prepare fresh vegetables at home, you are in control. Fresh vegetables are naturally low in sodium. Prepare fresh vegetables with little or no added salt. If you want to add some flavor to vegetables or other dishes, spices and herbs are a great option. Make sure the herbs are salt-free! Minced or powder garlic or onion add no salt but great flavor.

Other ways to add flavor: lemon or orange juice or balsamic vinegar. Frozen vegetables (not in sauce) are also low in sodium. Check the label to make sure the frozen broccoli you are buying has just one ingredient…broccoli.

Canned vegetables are often the best value, especially during the winter months. However, they do contain sodium. If you use canned vegetables or canned beans, remove the liquid and rinse the contents of the can. Research has shown that draining and rinsing can remove about 40% of the sodium. Read the Nutrition Facts labels of canned or frozen foods to choose foods lower in sodium. Select “reduced sodium,” “low sodium” or “no salt added” options.

Reduce the amount of salt added to vegetables and other foods gradually. Over time, you will find that food doesn’t taste as good when it has a lot of salt and you will begin to enjoy your food with less salt.

Sources:
2010 Dietary Guidelines for Americans
February 2011 Tufts University Health & Nutrition Letter, Ask Tufts Experts

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