GETTING STARTED

Here are some important principles to remember as you start your low sodium journey:

Know your target! Be sure you discuss your new low sodium diet with your health care provider and understand what your objectives are. Know how much sodium you should consume per day. In the beginning, it might be easier to set targets for each meal – something like 500 mg. sodium each for breakfast, lunch, and dinner with a 200 mg. snack. Also, know how much “wiggle room” you have to play with. Trying to lower your sodium intake a bit to prevent hypertension is not the same as coping with congestive heart failure. There's a big difference between a low-sodium diet of 1,500 mg. sodium per day and a restricted diet of only 800 mg. sodium, so you really want to understand the numbers to begin with. Also, ask your doctor about salt substitutes. They most often contain potassium chloride which can be problematic for those with diminished kidney function.

 Don’t panic! Living a low sodium lifestyle is challenging but not impossible. You don’t have to be a master chef or a totally “from scratch” cook to survive. You will be able to produce and eat satisfying and delicious food.

Be patient! It will take a while to get used to the taste of lower sodium dishes, and there’s a learning curve. It will take time to become familiar with the lower sodium products available in your local grocery stores. It will also take time to transition from a “full salt” kitchen to a low sodium kitchen. Modifying favorite recipes and building up a repertoire of new recipes will also take a while, and developing techniques to enhance dishes will be an ongoing learning experience.

Fight one battle at a time! Don’t try to do too much. Just concentrate on lowering your over all sodium consumption. Don’t expend energy on anything else, and don’t jump on any bandwagons –  avoiding gluten, eating only whole grains, going vegetarian or vegan, eating local, avoiding carbs, buying organic and/or sustainable – the possibilities are endless. Give yourself ample time to tackle the low sodium lifestyle before worrying about any other food and diet choices.

“Know Thyself!” The ancient Greeks got this right. You’re the only one who understands your tastes, your schedule, your cooking abilities, your finances, what’s available in grocery stores nearby, and what you’re willing to do in order to eat lower sodium. Don’t beat yourself up because you miss the taste of salt. It’s normal. Don’t feel badly if you don’t want to bake your own bread or blend your own spice mixes. What works for others may not work for you. You are the only one who can develop a lower sodium routine that fits your unique personality. You can glean ideas and inspiration from a lot of sources, but everything you do needs to satisfy you and you alone.