Reduce Your Sodium Intake

There are many ways to reduce your sodium intake on a daily basis. Here are a few tips and a few recipes to cut the salt.

Tips and Tricks:

  • Buy as much fresh food as possible. Pre-packed food uses salt as a preservative therefore packed products are often much higher in sodium than fresh, whole foods.
  • When buying frozen or canned foods choose those that are labeled “fresh frozen” or “no salt added.”
  • Begin reading food labels. Sodium is required to be listed on the nutrition label. This can help you track the amount of sodium you consume in a day.
  • Select spices or seasonings that do not list sodium on their labels.


Here are several different spice mixtures that do not include salt:

Italian seasoning:

  • 1/4 tsp. onion powder
  • 1/4 tsp.garlic powder
  • 1/2 tsp. dried basil
  • 1/2 tsp. oregano

Creole seasoning:

  • 2 Tbsp. pepper
  • 1 Tbsp. paprika
  • 1 Tbsp. onion powder
  • 1 Tbsp. garlic powder
  • 1 bay leaf ground

Everyday no salt seasoning-

  • 2 Tbsp. garlic powder
  • 2 Tbsp. onion powder
  • 1 Tbsp. paprika
  • 1 1/2 tsp. thyme
  • 1/4 tsp. pepper

Taco Seasoning-

  • 2 Tbsp. chili powder
  • 3/4 tsp. oregano
  • 3/4 tsp. ground cumin
  • 1/2 tsp. pepper
  • 1 tsp. garlic powder
  • 1/2 tsp. red pepper flakes
  • 1/4 tsp. paprika

2 Tbsp. mix= 1 package of store bought taco seasoning