Shopping Do's & Don'ts

1.	Read package labels carefully to spot hidden sources of sodium. Sodium, in one form or another, is the second most commonly used food additive. Sodium benzoate, sodium propionate, disodium sulfite and monosodium glutamate are only a few examples of sodium containing additives.
2.	Buy fresh fruits and vegetables instead of canned or other processed items. Fresh produce is lower in sodium and an important source of vitamins A and C, as well as potassium.
3.	Buy fresh meat instead of processed luncheon or delicatessen meats. Cook a roast or whole chicken and freeze slices in small packages for use in sandwiches.

In Place of Salt

4.	You can limit sodium and calories while increasing the vitamin C value of vegetables and salads by flavoring them with lemon instead of salt or salad dressing.
5.	Be careful not to use onion or garlic salt when cooking. Replace them with onion and garlic powder or their fresh form for an even stronger flavor.
6.	Experiment with a variety of green herbs and spices in place of salt. Most are very low in sodium and can add creativity to your cooking, at the stove or on the table.
7.	Try to cut back on the salt in cooking and banking by at least on-half. Most recipes have been written for people with a taste for salt. If you've already started to limit your sodium intake, you probably won't miss the extra salt.

Eating Away From Home

8.	when picking up a quick snack while "on the go", choose an apple or an orange rather than a salty snack such as twist pretzels or potato chips.
9.	When you do eat out, avoid foods prepared with sauces and gravies. Instead, order plain broiled or baked pieces of meat and bring your own mixture of low sodium herbs and spices from home. If you want to sample a sauce or gravy, ask for it on the side.
10.	When you eat at other's homes, offer to bring a fresh vegetable or fruit platter. your host or hostess will welcome the hors d'oeuvres and there will be something other than salty snack foods to nibble on before dinner.