K-State Research and Extension

Save Money while Slashing Salt Intake

Save Money while Slashing Salt Intake

Health experts advise adults ages 51 years and older, all African Americans, and those who have high blood pressure to eat less sodium each day than the average U.S. diet contains.

A diet with plenty of fruits, vegetables, whole grains and low fat dairy products, along with regular physical activity and losing excess body weight, helps lower blood pressure. Here are ways to preserve the good taste of foods while cutting back on dietary salt AND being savvy with your money:

Eat more foods from the farm and fewer from the factory.

Buy as close to natural as possible, since processed packaged foods typically contain much more sodium than minimally processed ones. If you do buy a packaged foodproduct, buy a “no added salt” or a reduced-sodium versionwhen possible. Also, compare the food labels of similar products. For example,fresh tomatoes have virtually no sodium; the sodium content of one brand of tomato soup is 1,100 mg per serving; and the sodium in another brand of tomato soup is 600 mg sodium per serving.

Eat restaurant foods less often.

One hamburger at a popular U.S. restaurant contains 6,400 mg sodium, which is four times more than the daily amount recommended! Cooking your own sandwich at home will likely be much lower in sodium, and will also save you money. If you do dine out, ask that your meal be made with no added salt. At national restaurant chains, choose lower sodium options after asking about the nutrition information of their foods. 

Be aware of certain foods.

Foods that are high in sodium include: frozen dinners, commercially-prepared soups, canned vegetables, canned and cured meats, condiments, cheeses, breads and baked goods. Many processed foods that are reduced or low in fat have had salt added to them to enhance their taste. For example, 1 ounce of salted peanuts contain only about half of the sodium found in 1 ounce of low-fat Colby or cheddar cheese (91 mg sodium for the peanuts, 174 mg sodium for the low-fat cheese)!

Be smart about food labels.

If you buy packaged foods, the only way to know how much sodium is in it is to read the Nutrition Facts on the label.

Bottom line. . . to reduce sodium in your diet, prepare meals and snacks at home often, where you can be in control of the ingredients.

Martha Murphy
Pittsburg EFNEP
Wildcat Extension District
(620) 232-1930
mmurphy@ksu.edu 

For additional information, contact the Wildcat Extension District, Crawford County, 620-724-8233, Labette County, 620-784-5337, Montgomery County, 620-331-2690, Pittsburg Office, Expanded Food and Nutrition Education (EFNEP), 620-232-1930. Our website is http://www.wildcatdistrict.k-state.edu/  or follow us on Facebook: Wildcat Extension District.

K-State Research and Extension is an equal opportunity provider and employer.

Slim It Down Alfredo Sauce

• 1½ cup fat-free milk, divided
• 2 Tbsp. all-purpose flour
• ¼ cup grated or shredded fresh Parmesan cheese
• 1½ Tbsp. grated dried Parmesan cheese, divided  
• 2 tsp. fresh lemon juice
• 1/8 tsp. pepper (white preferred)
• 2 Tbsp. finely snipped, fresh parsley
• 2 Tbsp. unsalted butter
• 1 tsp. minced garlic

1. In a saucepan over medium heat melt the unsalted butter and the garlic, heat until lightly browned.
2. In a small bowl, whisk together ¼ cup milk and the flour until smooth. Pour the mixture into the saucepan.
3. Whisk in the remaining 1¼ cups milk. Bring to a boil. Cook for 15 minutes or until thickened, stirring constantly with the whisk or a flat spatula to keep the sauce from sticking to the bottom of the pan.
4. Stir in ¼ cup Parmesan and the lemon juice and pepper.
5. Transfer the pasta to a platter. Pour the sauce over the pasta. Sprinkle with the parsley, and remaining 1½ Tablespoons Parmesan.

Compare to commercially canned Alfredo Sauce:

½ cup Ragu                       180 calories                 330 milligrams sodium

½ cup homemade              120 calories                 120 milligrams sodium