Shopping for Lower Sodium

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Written By Judy Doherty, MPS, PCII

Pinching SodiumJacqueline Marcus, MS, RD, LD, FADA, Nutrition Consultant in Northfield, Illinois, compares common products.Americans consume, on the average, about 5000 milligrams of sodium each day, twice what is recommended. Processed foods and restaurant meals are major sources.Attaining a low sodium diet is easiest by cutting back on sodium slowly, emphasizing fresh fruits, vegetables and whole grains. Research shows that when people limit their salt intake for as little as 8 to 12 weeks, they can wean themselves from the taste and even find it unappetizing.Here are some sodium-saving strategies. Choose the foods in the left hand column most of the time. When dining out, ask to have food prepared without added salt and have sauces and dressings served on the side.sodiumsaverchart

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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