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TIP OF THE DAY: Use Lemon, Not Salt

Sunkist has a recommendation for people who should cut down on their salt intake—and that’s just about all of us.

They call it the S’alternative Choice. It’s lemon juice, an excellent substitute for salt.

The average American consumes twice the amount of recommended sodium daily. Uh oh.

Even if you’re in great shape now, as you hit middle age, the excess sodium can create serious problems.

While much of the salt we consume is in prepared and processed foods, you can reduce the salt in recipes—including proteins, grains, soups, salads, rubs and seasoning mixes—up to 75% without compromising flavor.

Sunkist commissioned a study at Johnson & Wales University to explore how to reduce salt with citrus. Global Master Chef Karl Guggenmos worked with Sunkist to develop what they call the “optimal blend”:

In everyday cooking, use 1/4 teaspoon salt and 1/2 teaspoon zest before/during cooking. Finish cooked food with 2-1/2 teaspoons lemon juice.

Here are other ways to substitute for salt:

   

lemons-salt-cookingsf-230

Use more lemon juice, less salt. Photo courtesy Cooking San Francisco. Chart image courtesy Sunkist.

 

lemon-salt-chart-sunkist-520

 

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Salt is not necessarily your friend. Develop
good salt habits. Photo by Ramon Gonzalez |
SXC.

 

YOUR DAILY SODIUM LIMITS

The 2010 Dietary Guidelines from the USDA Center For Nutrition Policy And Promotion recommend that Americans consume less than:

  • 2,300 mg of sodium per day for adults in good health.
  • 1,500 mg of sodium per day for children or for adults who are 51 and older or have hypertension, diabetes or chronic kidney disease.
  •  
    How much sodium is in your daily diet? You’d be shocked. For just one day, write down everything you eat. Packaged foods will have the sodium on the nutrition label; you can look up other foods online.

    Excessive sodium intake has been linked to health problems such as high blood pressure, cancer and osteoporosis. According to a 2010 study by Kirsten Bibbins-Domingo, PhD, MD, MAS, director of the University of California Center for Vulnerable Populations at San Francisco General Hospital:

    If every American reduced his or her daily sodium intake by 400 milligrams, 32,000 heart attacks, 20,000 strokes and 28,000 deaths could be prevented each year.

     

    This is not just a warning for adults: The habits kids develop for stay with them for life.

    Get the facts on sodium, learn helpful tips and discover healthy the alternatives. Visit SunkistSalternative.com.

      





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