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How do I eat less salt?

  1. Your body needs salt to regulate the amount of fluid in your body. But too a lot of salt increases the risk of high blood pressure. What can you do yourself to eat less salt? In almost all foods contains salt: naturally or added. You quickly get too much of it, in the Netherlands most people eat way too much salt.

7 tips to eat less salt:

  1. 1. Salt is salt Himalayan salt, sea salt, Celtic salt, it's all just plain salt. All varieties contain about the same amount of sodium, an important component of salt. Also, these alternative types of salt do not contain iodine. If you want to eat less salt, you should use it as little as possible. Read more about different types of salt. 2. Cook yourself 80% of the salt we eat comes from products that contain salt naturally or to which it has been added by manufacturers. If you make your own sauces, marinades, dressings or, for example, soup, you determine how much salt you add. The Netherlands Nutrition Center has hundreds of simple recipes without ready-to-use packages. View the recipes or order the cookbook Delicious food with less salt. 3. Flavor your food without salt The other 20% of the salt we eat, we add ourselves when cooking or at the table, to give the food flavor. But there are so many other, healthier seasonings, such as fresh or dried herbs. Which herb suits which recipe? Be inspired by the herb table. Or see how you can make your own spice mixes. 4. Less salt If you want to moderate with salt, it is better not to choose coarse salt or a salt mill. A salt mill grinds the salt coarsely, so you unnoticeably add a lot more salt to the food. Do you still want to add salt to your food? Then you can also use Jozo consciously or Lo Salt. Part of the sodium has been replaced by potassium and magnesium. Do you have poor kidney function or do you use water pills or anti-inflammatories? Consult with your doctor or dietician whether you can use potassium salt. 5. Do not eat too many products outside the Wheel of Five In the Disk of Five you will mainly find products without added salt. Bread, cheese, salted fish and canned or glass legumes have salt added, but they also provide useful nutrients. However, there are also products to which a lot of salt has been added and which contain few nutrients. Think of sauces, snacks, biscuits and pastries. If you eat mainly from the Wheel of Five and less outside of the Wheel of Five, you will not get too much salt and enough nutrients. Watch how to switch smartly 6. Check the label Soups, sauces, processed meats (such as burgers, beef finch, sausage and cold cuts), ready-to-eat meat substitutes, ready-to-eat meals and pizzas often contain a lot of salt. Do you ever eat these, but do you want to eat less salt? View the label of prepackaged products and compare different products. By comparing labels you can opt for less salty varieties. That often makes a big difference. This is how you read the label 7. Keep an online food diary When you know what you eat, you gain more insight into your salt consumption. The Nutrition Center has developed the free Eetmeter as a website and as an app

  2. 1. Salt is salt Himalayan salt, sea salt, Celtic salt, it's all just plain salt. All varieties contain about the same amount of sodium, an important component of salt. There is also no iodine in these alternative types of salt. If you want to eat less salt, you should use it as little as possible. Read more about different types of salt. 2. Cook yourself 80% of the salt we eat comes from products that contain salt naturally or to which it has been added by manufacturers. If you make your own sauces, marinades, dressings or, for example, soup, you determine how much salt you add. The Netherlands Nutrition Center has hundreds of simple recipes without ready-to-use packages. View the recipes or order the cookbook Delicious food with less salt. 3. Flavor your food without salt The other 20% of the salt we eat, we add ourselves when cooking or at the table, to give the food flavor. But there are so many other, healthier seasonings, such as fresh or dried herbs. Which herb suits which recipe? Be inspired by the herb table. Or see how you can make your own spice mixes. 4. Less salt If you want to moderate with salt, it is better not to choose coarse salt or a salt mill. A salt mill grinds the salt coarsely, so you unnoticeably add a lot more salt to the food. Do you still want to add salt to your food? Then you can also use Jozo consciously or Lo Salt. Part of the sodium has been replaced by potassium and magnesium. Do you have poor kidney function or do you use water pills or anti-inflammatories? Consult with your doctor or dietitian whether you can use potassium salt. 5. Don't eat too many products outside



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