Reply to Low-salt diet, summer eating, busy, not into food

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[quote=Anonymous]You need to cut out the salami, olives, feta, smoked salmon, pickled anything and much of the bread - all are very high in sodium. The trick to going low sodium is to make smart swaps that still give you all the flavor, mouth-feel and satiation of the salty foods you're used to.  You need to read labels like a hawk because there's a shocking amount of sodium in foods that you may not even guess. Once you start eating low sodium your taste buds *will* change and you'll become much more sensitive to even moderate amounts of salt.  Herbs, spices, vinegars, mustards (check for sodium) are you friends and can add tremendous amounts of flavor without the salt content.

Maybe try a caprese salad for lunch?  In general fresh mozzarella and swiss are the lowest sodium cheeses so use them in meals instead of higher sodium cheeses like feta or gouda. Deli meats are crazy high in sodium, even the ones labeled "lower in sodium or low sodium."  Boars Head has no salt added turkey and a couple of roast beef selections that are low in sodium if you're craving deli meat.  The turkey is bland but an easy protein for salads, roll-ups with a good dressing, mustard etc. to add flavor.

Replace the bread with other no sodium carbs like potatoes, pasta or rice.  There are tons of cold salads you can make that incorporate these plus veggies and sometimes a protein (or be creative and add your own) that you can make ahead and keep in the fridge for easy meals. I always like to keep some cooked protein in the fridge too that can easily be incorporated into dishes like grilled/baked chicken.  Choose roasted, unsalted nuts - almonds and cashews are delicious!  I also always keep tons of fresh veggies and fruit on hand for snacking and making into easy cold, "sampler style meals."

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