Sodium and your sodium intake plays a vital role in the functioning of the human body. It’s found naturally in a variety of foods, such as meat, dairy, poultry, and vegetables. Yet, most of the sodium we consume comes in the form of salt (NaCl).

Salt provides flavor, however, for some, sodium may lead to high blood pressure, an increased risk of stroke, reduced effectiveness of certain medications, and fluid retention in the body. Fluid retention puts strain on the heart, liver, and kidneys, potentially leading to long-term damage.

Practicing gentle nutrition while watching sodium doesn’t mean eliminating sodium entirely. In fact, sodium is an essential nutrient your body needs to operate. Without sodium, you can’t survive. The daily recommended sodium intake ranges from 1,500 to 2,000 milligrams (mg), equating to less than a single teaspoon of salt.

Practicing gentle nutrition while watching your sodium intake involves taking some intentional steps without becoming overly restrictive.

Here are some practical tips to guide you while still practicing gentle nutrition:

1. Checking Labels

• Choose mostly foods with 140 mg of sodium or less per serving.
• Choose less foods with more than 300 mg of sodium per serving.
• Take note of the serving sizes, as sodium values on labels are typically per serving.
• Use the % Daily Value (%DV) for sodium to make quick comparisons between products.
  • 5% or less Daily Value for sodium (low sodium)
  • 20% or more (high sodium)
• Pay attention to food labels that indicate “salt-free,” “sodium-free,” “low sodium,” or “very low sodium.”

2. Understanding Ingredients

• Ingredients are listed by weight, with the heaviest items listed first.
• Choose foods where sodium-related ingredients, such as sodium chloride (salt), appear near the end of the list.
• Look out for terms like “broth,” “saline,” or “sodium solution” these ingredients often contain sodium.

3. Adding in Fresh Foods

• Cook with fresh or frozen fruits and vegetables.
• Fresh meats, chicken, and fish are lower in sodium than processed or cured.
• Opt for meats without added salt water or saline.

4. Cooking with Flavor

• Enhance flavor with ingredients like onions, garlic, herbs, spices, citrus fruits, or vinegars in place of salt.
• Create your own salt-free seasoning blends at home.
• Be mindful of seasonings labeled “salt,” such as onion salt or garlic salt.
• Roast, sear, sauté, braise, or grill to bring out the natural flavors of your dishes.
• Rinse canned foods like beans, tuna, and vegetables to reduce sodium levels.

5. Advocating while Dining Out

• As restaurant foods can be high in sodium, request dishes without additional salt.
• Taste your food before adding salt; pepper or lemon juice can provide extra flavor.
• Be aware that words like “pickled,” “smoked,” “cured,” “au jus,” “soy sauce,” “miso,” or “Teriyaki sauce.”
• Ask for salad dressings and sauces on the side.

6. Be Mindful with Salt Substitutes

• Exercise caution when using salt substitutes, as they may contain high levels of potassium.
• Consult with a healthcare professional before using salt substitutes, especially if you have specific medical conditions or take certain medications.

Incorporating these practices into your daily life can significantly reduce your sodium intake and help you manage your sodium intake. By taking small steps to manage your sodium consumption using gentle nutrition, you’ll be to improve your overall well-being.

Want more resources when it comes to intuitive eating, gentle nutrition, and watching your sodium? Here are some of my favorite resources you may find helpful.

Krystal Dunham, MS, RDN, LD

Krystal Dunham, MS, RDN, LD, is an award-winning licensed and registered dietitian nutritionist based in Tulsa. A former NCAA Division II soccer player for Southwestern Oklahoma State University (Go Dawgs!), Krystal’s journey in nutrition has been both dynamic and impactful. She earned her Master’s in Nutrition and Food Science from The University of Central Oklahoma while completing her Dietetic Internship. A Returned Peace Corps Volunteer, Krystal brings a global perspective to her practice. She specializes in helping individuals heal their relationship with food while managing chronic health conditions, offering compassionate and evidence-based support.