CUTTING BACK ON SALT WITHOUT SACRIFICING FLAVOUR: PRACTICAL TIPS AND PRODUCTS TO TRY

Why Should We Limit Salt in Our Daily Diet?

Salt (sodium chloride) plays a vital role in small amounts. It helps balance fluids and supports nerve transmission. But in excess, it raises blood pressure, which can damage blood vessels and put added strain on the heart and kidneys.

Current recommendations suggest adults aim for 1,500 mg of sodium per day, and not exceed 2,300 mg. Yet more than 75% of the sodium we consume comes from processed and pre-packaged foods, not from the salt shaker. That’s why choosing the right products at the grocery store is key.

Learning to Read Nutrition Labels

Even if you cook most of your meals at home, it’s easy to underestimate how much sodium you’re actually eating. Many common grocery items used to add flavour already contain significant amounts of sodium: salad dressings, sauces and dips, broths, seasoned spice mixes, canned goods, and more.

So even without adding salt at the table, sodium can quickly add up. That’s why it’s essential to learn how to read nutrition labels to make healthier choices. A registered dietician can also guide you in going even deeper with this.

1. Check the Serving Size

Start by looking at the serving size at the top of the label. Does it match what you typically eat? If you eat double the listed amount, you’re also consuming double the sodium. And when comparing two products, make sure the serving sizes are the same for an accurate comparison.

2. Look at the Sodium % Daily Value (DV)

The % DV tells you whether the product is low or high in sodium:

• 5% DV or less = low in sodium

• 15% DV or more = high in sodium

3. Review the Sodium Content (in mg)

In addition to the %, check the actual milligrams (mg) of sodium per serving:

• For regular grocery items (e.g., crackers, bread, sauces), aim for 140 mg or less per serving.

• For ready-to-eat meals, the sodium content will naturally be higher since it's a full meal. Try to stay under 700 mg, ideally around 500–600 mg, depending on the portion. Our ready-to-eat meals meet these healthy sodium criteria!

4. Can You Trust Labels Like “Low Sodium” or “Reduced Sodium”?

These claims can be helpful, but it’s important to know what they actually mean:

• “Low in sodium”: 140 mg or less per serving—this is a solid benchmark.

• “Reduced sodium”: At least 25% less sodium than the original version. But this doesn’t mean the product is low in sodium—it may still be quite salty if the original version was high to begin with.

• “No salt added”: No salt was added during preparation or processing. However, it doesn’t guarantee the product is low in sodium since the ingredients themselves may naturally contain sodium.

Bottom line: these claims can be helpful starting points, but the most reliable strategy is always to read the Nutrition Facts table for the serving size and actual sodium content.

5. Watch Out for Hidden Sources of Sodium

When we think of salt, we often picture chips, deli meats or frozen meals. But surprisingly, many sweet foods also contain high sodium levels, often used to enhance shelf life or texture. Examples include: sliced bread, breakfast cereals, granola bars, muffins, pancakes, and even pastries—which can contain anywhere from 100 to 300 mg of sodium per serving.

That’s why it’s smart to check labels even on sweet or baked items—or better yet, make them at home. Another helpful tip is to look for store-bought brands that take sodium nutrition criteria into account, like our pantry products.

Learning to Cook Without Salt—Without Losing Flavour

Cutting back on salt is a great way to rediscover the natural flavours of food and get creative in the kitchen. With the right ingredients and a few smart swaps, you can easily make meals that are flavourful, balanced, and heart-healthy.

1. Boost Flavour With Herbs, Spices, and Natural Aromatics

Instead of automatically reaching for the salt shaker, try these flavour boosters:

• Lemon juice: Great in homemade dressings, on fish, or to liven up hummus.

• Vinegars (apple cider, balsamic, red wine): Ideal for dressings, marinades, or deglazing a pan.

• Fresh or dried herbs (basil, oregano, thyme, cilantro): Sprinkle on roasted veggies, add to homemade tomato sauce, or mix into scrambled eggs.

• Spices (paprika, turmeric, cumin, curry, cinnamon): Perfect for roasted vegetables, stews, stir-fries, or curries. You can even create your own all-purpose spice blend.

• Maple syrup: Use it in tofu sauces, balsamic dressings, or to caramelize veggies like carrots or Brussels sprouts.

• Garlic and onion: Essentials in almost any homemade sauce, soup, stir-fry, or slow-cooked dish for rich, savoury flavour.

• Black pepper: Use generously in omelettes, dressings, roasted veggies, or pasta for an added kick without extra sodium.

2. Choose Low-Sodium or No-Salt-Added Options

Many store-bought products are available in healthier versions—if you know where to look. Here are some smart additions to your cart that won’t sacrifice flavour or nutrition:

• No-salt-added broths

• Salt-free spice blends

• Reduced-sodium sauces (soy sauce, tomato sauces, etc.)

• Low-sodium salad dressings

• No-salt-added Dijon or mild mustard

• Reduced-sodium ketchup

• Snacks: granola bars, energy bites, muffin mixes, and more

3. Focus on Naturally Umami-Rich Foods

Umami is that savoury “fifth taste” that can make a dish deeply satisfying, even with less salt. You’ll find it naturally in foods like:

• Sun-dried tomatoes or tomato paste: Great in pasta sauces, minestrone soup, or veggie risotto.

• Mushrooms (especially shiitake): Delicious in stir-fries, homemade gravies, vegetarian ramen, or tofu stuffing.

• Reduced-sodium soy sauce (use in moderation): Ideal for stir-fries, edamame, ginger dressings, or tofu marinades.

• Parmesan (used sparingly): Sprinkle over pasta, roasted vegetables, homemade Caesar salads, or stir into pesto.

• Nutritional yeast: Add to popcorn, pasta, tofu, scrambled eggs, or use to thicken vegan “cheesy” sauces.

Making the Transition Gradually

If your taste buds are used to salty food, it’s normal to feel that lower-salt meals taste bland at first. But don’t worry—your palate will adapt quickly. After just a few weeks, foods will start to taste more flavourful even with less salt.

Here’s how to ease into the change:

• Gradually reduce added salt during cooking.

• Replace some (or all) of the salt with herbs or spices.

• Dilute salty sauces like soy sauce, ketchup, or broth with water, lemon juice, or vinegar.

• Season at the end of cooking for more flavour impact with less sodium.

Support for a Lower-Sodium Lifestyle

Reducing sodium is one of the best things you can do for your heart, kidneys, and to help prevent water retention. And with the right ingredients and a bit of creativity, eating lower-sodium meals can be satisfying, flavourful, and nourishing.

Relearning how to enjoy food without relying on salt is a chance to rediscover the joy of eating. You can absolutely improve your health while savouring every bite.

Looking for more personalized guidance? A registered dietitian can help you tailor your diet to suit your health goals, habits, and taste preferences. Book a session with a registered dietitian nutritionist today to get practical, easy-to-apply tips for your everyday life.