Salt Alternatives: How to Impart Flavor without Breaking Your Sodium Limit

By Nicole St. Louis, Senior Nutrition & Health Major, Sargent College 

Salt is everywhere. It is a preservative, being added to many processed foods to increase shelf life, and it enhances the flavors of certain foods. But, as the saying goes, everything in moderation, and sadly, we Americans aren’t doing too well moderating our sodium intake. Luckily, there are many (more healthful!) cooking methods that can impart delicious flavor into your food that won’t have you constantly reaching for a glass of water. Grilling, frying, stewing, and marinating are all great ways to enhance the flavor of your ingredients and can be used on a variety of foods.

Herbs, spices, and oils are also great substitutes for sauce. Sesame and olive oil are great oils, and herbs like rosemary (dried or fresh), basil, oregano, and cumin are just some that you can add to your pantry. If you feel intimated by using new spices, try to plan out a meal that would fit the spices. For example, if we wanted to make Italian food, here is what you could do:

Whole grain or starchy vegetable- Pasta or whole wheat dough

Vegetable- Tomato, broccoli, eggplant, mushroom

Protein- Chicken, white beans

Some spices that go well with that are oregano, garlic, and basil. Plus, making this at home would be far cheaper than take out! Remember, always feel free to start slow with flavors. If you are unsure of what something tastes like, you can add a little bit at a time per meal until you find what you like. The kitchen will always be open for you to try new things, and your stomach (and wallet) will thank you!