Tasting food before adding salt at the table
The Basics
“Although about 75% of the salt we eat comes from processed foods such as bread, breakfast cereals, ready meals, sauces, etc, the other 25% is added to foods in cooking or at the table”, say nutritionist Todd.
“Adding salt can be more of a habit, than for enhancing taste. Before adding salt at the table, taste the food – you will find on many occasions that it tastes as good without it!”
“If you don’t suffer from renal disease, you could also try one of several salt alternatives available, like Lo Salt® or ‘Ruthmol® – these products are lower in sodium – they are high in potassium so don’t use more than you would do of ‘table’ salt”.
Myths and Misconceptions
- “Food will be tasteless without salt”. If you usually choose high salt foods or add lots of salt when cooking, or at the table, you may find that food tastes bland when you first reduce the amount of salt in your eating plan. Our taste buds take only two to three weeks to adjust to a less salty on foods – you will be surprised how salty some foods begin to taste.
- “Only old people need to worry about how much salt they eat”. Eating too much salt can raise your blood pressure at any age. It's true that you have less chance of developing heart disease or risk of stroke in your 20s or 30s than when you're older; but young adults with high blood pressure are at greater risk than someone of the same age with normal blood pressure.
Tips and Tricks
- Adding salt to your food while you’re cooking or at the table may seem like a hard habit to break. If you find it difficult, you try adding some mixed herbs or spices to give your food more flavour.
- Don’t put the salt mill on the table at meal times – replace it with a pepper mill or grinder. If you think of reaching for the salt, remind yourself to taste the food first – try to eat at least half the meal without adding salt.
- Try eating slowly to appreciate the flavour of the food.
- Within a month your palate will have adjusted and you will find some foods too salty.