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Get the Salt Out!

by Susan Stevensen, M.Ed., LDN
Licensed Dietitian

The amount of sodium that we Americans consume can be astonishing. In fact, a person can completely stop adding salt to foods, yet still consume an unhealthy amount of sodium.

Here’s why: most packaged food products, canned foods, and restaurant meals are loaded with sodium. For example, one small one-half cup serving of “garden rice,” served at a popular chicken chain restaurant, has a whopping 890 mg of sodium. Many popular brand flavored rice products found in packaged form at the supermarket have about the same amount of sodium or more.

What happens if you eat a larger serving of rice or combine this food with some fried chicken? A meal with one cup of flavored rice and served with two pieces of commercial fried chicken has 2,755 mg of sodium. Add some baked beans and a biscuit, bang! It nearly doubled; you’re up to 4,075 mg of salt, in just one meal.

The recommended dietary intake for adult humans is a maximum of 2,300 mg of sodium per day.

Arteries, watch-out!

The raw ingredients for the same meal described above, contain less than 100 mg sodium.

Research has shown that a high intake of sodium can lead to serious health problems such as high blood pressure, heart disease, and kidney disease.

Certainly, making delicious foods at home with fresh ingredients is much healthier, and can even help you live longer, too! Chef Tony’s spice blends can help you eliminate excess sodium while keeping your meals healthy, flavorful, and zesty.

We should always ask ourselves this question: Why is so much sodium being added to commercial food products? The answer lies in the fact that there is nothing else in the product that can give it flavor! In contrast, I have asked Chef Tony to provide you with some of his favorite rice recipes , all of which combine the very best in flavor with healthy food choices that everyone will love!

Good Food, Good Friends, and Good Life.