Adding Flavor Without Adding Salt

Customers who  are looking to cut down on salt intake sometimes find that the taste of their food suffers. Well it doesn’t have to be that way. Let us help! We sat down with Jennifer Patzkowsky, MS, RDN/LDN, Publix Corporate Dietitian, to discuss easy ways to reduce your sodium intake while maintaining great flavor.

Eight tips to help reduce salt consumption

• Cutting back on portions automatically decreases the amount of sodium you consume. Next time you are at a restaurant, try splitting your dish in half and sharing it with someone.
• Focus on a balanced plate by filling half of it with fruits and veggies.
• Make the change gradually so your taste buds can adjust.
• Opt to cook with fresh items when possible. If you’re buying canned vegetables or other processed foods, choose those with reduced sodium or no salt added.
• Use our Better Choice Tags to find products that are lower in sodium.
• When cooking, use strong flavors like citrus juices, vinegars, herbs, spices and garlic to enrich your dishes instead of salt.
• Cook with umami! Cooked chicken, fish, beef and soybeans are naturally high in umami, a savory or meaty flavor. So are mushrooms, tomatoes, seaweed, carrots and Chinese cabbage. Incorporate these foods into your meals to create a depth of flavor without adding salt.
• Shop smarter. Use our low sodium shopping list when buying groceries.

Look for recipes that align with the American Diabetes Association, the USDA 2020-2025 Dietary Guidelines for Americans and the American Heart Association recommendations. Cowboy Chicken & Rice and our Broiled Shrimp Tostadas are two of our newest recommendations!

Contrary to what you might have first thought, reducing sodium in your diet can still lead to delicious meals! It’s important to be conscious of the groceries going into your cart, use resources like our Better Choice tags to guide the way, cook with fresh ingredients and strong flavors, and make the change gradually.

Which recipe will you whip up first?