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Author Topic: Low Salt....HELP!!!  (Read 5166 times)

Offline SJ

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Low Salt....HELP!!!
« on: May 03 2012, 04:41 PM »
Hi all

Well I am very frustrated - just typed out a long post and ended up deleting it arrgghhhh  ::)

Here goes again! At my visit to my ENT last week I told him that things were still not good for me having weekly dizzies and the daily symptoms of unsteadiness constant feeling at sea nausea and raging tinnitus were still on going.. :( He asked about my diet and I admitted that the low salt had gone out of the window so to speak! He said that before we go ahead with any further treatments eg Gent that we need to get my hearing/tinnitus at the best that it can be an that I am to follow a low salt diet for the next 2/3 months to see if this improves anything. At this point I can't remember how much he said a day but 1g is in my head....does this sound right??

So I am struggling with this as I want to seriously give it a go first confusion - salt/sodium which one do you measure? Also if anyone has any foods which are low in salt they can recommend I would be very grateful especially a bread substitute! (....lunch times are getting dull....) I'm good with eating fruit but not so good on salad and veg so for a fussy eater alternatives can be hard to find!

Any help that you lovely people can offer will be much appreciated.....I am also waiting for an apt with the nutritionist which will hopefully help!

Many thanks for reading....
SJx

Offline chrissieg

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Re: Low Salt....HELP!!!
« Reply #1 on: May 03 2012, 06:06 PM »
The salt/sodium thing can be confusing. You need to decide which you are going to count and stick with that. It is likely he meant 1g of sodium which equates 2.5gs of salt which is the usual recommendation level for MD.

I have stuck with it for 18 months and really felt the benefit. It is a very low amount to work out initially and I do allow myself up to 4gs if I am going out for a special meal.

You need to try and balance the salt thro the day too as its not good to have none all day then loads at dinner time. Everything except vegetables and fruit has some salt eg a pint of milk in drinks durng the day is .6-.8 of salt already so thats even less to play with.

Personally, I have a no salt cereal in the morning such as porridge or home made muesli or Shredded Wheat. Lunch seems to be the hardest as its very, very hard to find bought sandwiches, soup wraps etc that arent loaded with salt. If you,re working you will need to take a pack up. Jacket potatoes are fine with unsalted butter and maybe a little tuna or colesaw or cheese. Emmenthal cheese is pretty low in salt, the others tend to be quite high for just a tiny piece.You can also make your own soup. Kallo do a very low salt stock cube.

I snack on fruit . You can get no salt crisps now such as Walkers salt your own, Sebrooks or Kettles Naked.Alpen cereal bars are very low salt too. The lowest commercial bread I have found is Weightwatchers Malted Danish or Hovis/Warbrtons small wholemeal. Unsalted butter is available everywhere. You could also start making your own bread . I find a tiny bit of salt per loaf makes it edible but no salt  , I dont like at all although others may feel differently. Things like veggie pte , Philadelphia etc arent too bad if you dont have loads.

The evening meal is easier but you do need to make everything from scratch usually- no tins or jars of sauces etc.You will get used to what brands are low salt eventually eg some tinned tomatoes have it in, others dont. I can let you know what sauces I have found which are OK if you,re interested in curry,pasta sauces etc. If you,re veggie like me, Quorn mince is very low but their other products are quite high.

Takeaways except fish and chips are a no-no.

Eating out- just tell the waiter that you dont want any added salt although there is quite likely to be salt already in sauces, stock etc but dont get hung up about that or you,ll end up bitter and twisted when everyone else is enjoying themselves!!

Processed meat and smoked fish is high but if you,re a meat eater - something like steak and chips would be fine. Breaded fish has more salt than plain.

One bonus is that you can eat puddings . I usually have a main and pudding now rather than starter and main as that cuts down on the salt.

May be worth cutting out all caffeine as well if you are not already - helped my tinnitus I believe.

I'm Ok with alcohol altho specialist said to never have red wine. Others though struggle with alcohol.

I believe too that you need to do the low salt thing whole heartedly for at least a couple of months to know whether its helped you, I dont think just trying to cut down is enough as it inevitably creeps up over time. Having said that, I am now so familiar with it that I dont count as I tend to know what each food item is likely to be. I was a foodie and thought all my food enjoyment was going to be over but can now manage fine and enjoy the meals I can eat.

I,m a bit of an evangelist about the salt thing, as you can probably tell! It isnt good for all but it is for many , so worth a go and thought I would detail what I do , not as a template for you ,but just to demonstrate that it is manageable eventually. I know Shell on this site does the same as me and it works for her too.
 Good luck and let me know if you want more info re brands etc
Chrissie
Chrissieg

Offline SJ

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Re: Low Salt....HELP!!!
« Reply #2 on: May 03 2012, 07:59 PM »
Hi Chrissie

Thank you so much for all the info.  :) I am determined to do this and really try and stick to it because if it does help it will be so worth it. I have also cut caffine out which for me wasn't too hard as I don't like coffee - I do usually treat myself to a drink at the weekends  ;) if I've been ok in the week and this is Bacardi & diet coke so have got the caffine free version.....

Any more info on brands etc would be gratefully received - I do some of our cooking from scratch anyway so it's just adapting we mainly eat chicken - I hadn't even thought about milk  :o

Think I will give shredded wheat a whirl as I like those and Jeanette posted that sugar puffs are salt free too  :)

Thank you again so much for this reply really helpful  :flowers:

SJx

Offline jeannette

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Re: Low Salt....HELP!!!
« Reply #3 on: May 03 2012, 10:59 PM »
Not much for me to add, as Chrissie is the expert.   A tip to help with cutting out cheese - which was one of the hardest things for me - is that I read that some of the great cheeses are soaked in vats of brine for a year;  so when I pass a gorgeous cheese counter, I visualize the vats of brine and it helps put me off.   Bread is pretty high in salt, though some are better - you have to read labels.  We bought a breadmaker, but I have yet to find a flour that I like the taste of.   The only one I did quite like was a granary, but made without salt, it falls apart.  Quite a few nice crackers out there, eg sesame Ryvita, which is trace sodium and lovely with unsalted butter.  Bath Oliver biscuits are nice with a scraping of peanut butter (some are very low salt).  When I do a roast, I use the Kallo very low salt cubes plus one Knorr reduced salt beef or chicken.   And most of all, I've been discovering lots of herbs and spices, and using more onions and echallions, to give flavour.   I had Sugar Puffs this morning and they were very nice, but I was hungry again by eleven and had to have toast!   I have minimal willpower, so I have to be reasonably organized and keep naughty things out of the house where possible.   You can go crazy though, as things like spinach and celery have salt in them. 
Good luck.  (Oh, and I do allow myself a small glass of white or rose wine, which doesn't seem to hurt.)
Jeannette xx

Offline SJ

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Re: Low Salt....HELP!!!
« Reply #4 on: May 04 2012, 06:48 PM »
Thank you Jeanette  :)

Every bit of help I can get is truley appreciated.

Cheese isn't too bad for me but I find the lunch time bread a problem....and what to put in it! Just been chatting to my husband about it and he said in the nicest possible way - good job it's me that has to cut out cheese/bread/bacon etc.... as he would never be able to do it!!  :D I do like sesame Ryvita so will give those a whirl too!!

Thanks again to both of you  :)

SJx

Offline jeannette

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Re: Low Salt....HELP!!!
« Reply #5 on: May 04 2012, 11:35 PM »
You're very welcome - and I forgot to mention that the tiniest drops of reduced/low salt soy sauce can liven up all sorts of things. 

Offline chrissieg

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Re: Low Salt....HELP!!!
« Reply #6 on: May 05 2012, 10:48 AM »
Schwartz do a no salt "season all" bottle. Its an intersting mixture of herbs and spices . They do a general one and one for chicken and beef. I sprinkle it on oven chips or roasted vegetables  before cooking them and its rather nice!

Not sure why but the "healthy" and low calorie options for brands always seem lower in salt than others. Good ones I have found are;
Co-op - Sicilian tomato and mild chili pasta sauce
Co-op Rogan Josh sauce
 Weightwatchers - all pasta and curry sauces
Jamie Oliver pesto
Weightwatchers wraps and pitta bread
Watrose Singapore noodles ( thanks Jeanette!)
Waitrose individual quiches such as smoked salmon, brie, camembert etc
In sandwiches, I bulk up with salad and just use a small piece of cheese or for yourself ham etcIt lifts it just to use a small amount of pickle or mustard or dressing- i realise now that I always used far too much before and just a drop is enough
I'll post others as I think of them
Chrissieg

Offline jeannette

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Re: Low Salt....HELP!!!
« Reply #7 on: May 05 2012, 11:51 AM »
Chrissie, are you serious?   You mean there are little quiches I can eat?????   I'll be out there asap looking for them.   I crave something like that.   You've transformed my day!   (Pathetic or what?)  xx Jeannette :dance2:

Offline SJ

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Re: Low Salt....HELP!!!
« Reply #8 on: May 05 2012, 12:15 PM »
 ;D ;D Jeanette!

Thanks again Chrissie really helpful as it takes so long reading every label  ::) At least these give me a head start! I already have the season all in my cupboard  :dance:

SJx

Offline shell

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Re: Low Salt....HELP!!!
« Reply #9 on: May 05 2012, 03:43 PM »
Own brands like smart price tend to have less salt, swap cream cheese for quark,different supermarkets have different textures, tesco is the most like philly.
I use total yogurt when i would have used mayo or sour cream,
Sainsbury mushroom pate 0.25 g salt for half tub.
Rice cakes most brands no salt.
For a meal out go on wetherspoons site and look at nitty gritty it gives you full details of all their meals salt content.

Offline SJ

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Re: Low Salt....HELP!!!
« Reply #10 on: May 05 2012, 04:10 PM »
Great thanks Shell  :)

Good tip about Weatherspoons  :)

SJx

Offline chrissieg

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Re: Low Salt....HELP!!!
« Reply #11 on: May 08 2012, 04:48 PM »
Just discovered something useful if you,re stuck for low salt ideas - deliciousmagazine.co.uk - and put low salt in the search bar. Came up with pages of interesting recipes especially catering for low salt needs, you could even narrow it down to low salt and low fat!
Chrissieg

Offline jeannette

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Re: Low Salt....HELP!!!
« Reply #12 on: May 09 2012, 05:26 PM »
Thanks again, Chrissie!   Will take a look now.  Jeannette x

Offline SJ

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Re: Low Salt....HELP!!!
« Reply #13 on: May 10 2012, 04:39 PM »
 :)
Thank you - I also did recipe search on the Good Food website for low salt some great recipes on both....just need to get organised with the right ingredients!!

SJx

Offline The Wobbler

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Re: Low Salt....HELP!!!
« Reply #14 on: May 10 2012, 06:32 PM »
One of the best ways to reduce salt intake is to employ the French Diet.

It involves eating exactly the same as you eat now, but having a smaller portion and savouring it...  8)