Low-Salt Snack Foods
Enjoying the Crunch of Comfort Food on a Low-Sodium Diet
People enjoy the crunch and flavor of snack food, but processing has added a tremendous amount of sodium to the diets of people in developed countries. The United States Department of Agriculture (USDA) establishes a Daily Value of 2,400 milligrams of sodium.
People eating processed food can consume many times that amount daily. A low-sodium diet would be around 1,500 milligrams. Reducing sodium intake can be beneficial, as sodium has been linked to high blood pressure.
Once the decision is made to reduce sodium intake, people should look at all the components of their daily diet. Meals, beverages and desserts all add sodium, but a preference for snack food can really drive up the salt content.
Salt in Snack Food
Typical snack food is loaded with added salt, as well as salt added during processing. Brands of corn chips have 110 mg of sodium per serving, potato chips 180 mg, and pretzels 460 mg.
A serving is listed as one ounce, and many individual bags of snacks contain 2.5 to 3 servings each. A normal eight-ounce bag would have to be spread over eight servings in order to maintain that count. Cheese has a substantial amount of salt.
A microwave serving of popcorn can contain 380 milligrams, and a service of salted peanuts can run from 100 to 200. It is easy to see that munching alone can provide a days worth of sodium, without even considering the salt contained in meals or drinks.
Alternatives to Salty Snack Food
Dietary experts recommend replacing salty snacks with fruit and vegetables. Although this is a good idea, many people continue to crave the crunch and flavor of traditional snack food. To decrease sodium intake, try these alternatives:
- Raw, unsalted nuts have no sodium but do have a delightful crunch. Filled with good fat and oil, they have positive nutrition benefits. On the negative side, they are very high in calories. Be very careful with serving sizes.
- Some snack makers offer unsalted chips and pretzels. They can have the same amount of fat and calories as salted snacks. The missing salt is obvious when eating, which makes these an acquired taste.
- Pringle’s Select Cinnamon Sweet Potato chips have only 15 mg. of sodium per serving, but the salt is replaced with a fair amount of sugar. Veggie chips and rice cakes often make the same compromise, so watch portion sizes carefully.
- Raisins and other dried fruit have little or no sodium. They are very high in calories, but will satisfy the sweet tooth as well as the urge to munch. Check packages of granola; some brands will be salt-free.
- Of the aforementioned vegetables, carrots provide a natural crunchy texture. Broccoli has a pungent taste, but nibbles like a snack.
Healthier Snacking
To maintain health, everyone should eat fruits, vegetables, lean protein and whole grains. Life, however, is meant to enjoyed, and sensible snacking can be a part of a pleasurable daily diet.
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