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Lowering Your Sodium Intake

Charlyn Fargo on

With functional modification, researchers found you could move away from a sodium-based preservative in cured meats, perhaps by using a celery-powder preservative instead of sodium nitrate.

The team is hoping their work will provide insight into the wide variety of salt-reducing technologies that exist to help food companies be more informed to use new and different strategies.

So, what's the best strategy for reducing your salt intake? Cook at home (controlling the amount of salt you add and using herbs and spices instead) and limit your consumption of processed and packaged foods. Buy a low-sodium version of canned soups or no-salt-added canned vegetables.

Q and A

Q: Is sparkling water good for you?

A: There are a few different kinds of fizzy water. Club soda contains added minerals including sodium (12 ounce of a leading club soda has 4% of the Daily Value for sodium). Mineral water contains natural minerals like magnesium and calcium. Tonic water contains quinine, a bitter compound from the bark of a tree, plus sweetener (sometimes several teaspoons per serving). Sparkling waters like LaCroix and Bubly are carbonated water and contain added flavoring but no sodium or sweeteners. Sparkling water is better than soda, for sure. In research, sugar-sweetened beverages are associated with a higher risk for obesity, Type 2 diabetes and heart disease. And a research study in the U.K. (testing 13 different drinks) found that sparkling water is just as hydrating as plain water. It may be a bit more acidic than regular water and therefore affect the enamel on your teeth, but you can always drink it through a straw. The bottom line: If you enjoy it, it's a great way to stay hydrated.

 

RECIPE

Who doesn't love a great chicken salad? Here's a recipe for Waldorf Chicken Salad (created at the Waldorf-Astoria hotel in New York and still popular). It's refreshing with apples, walnuts and celery. The recipe is adapted from Good Housekeeping magazine.

WALDORF CHICKEN SALAD

Servings: 4

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