Tips for low-sodium intake
The expert suggested using calamansi, garlic, ginger, onion, oregano and basil as healthier alternatives to high-sodium ingredients commonly used in cooking.
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The expert suggested using calamansi, garlic, ginger, onion, oregano and basil as healthier alternatives to high-sodium ingredients commonly used in cooking.
GINGER is widely recognized as a versatile ingredient that contributes both flavor and health benefits in balanced diets.
Photo courtesy of Unsplash/Mitchell Luo
CALAMANSI is among the recommended natural ingredients used to enhance taste while promoting healthier cooking habits.
Photo courtesy of Unsplash/Ruben Sukatendel
ONION is encouraged as a key ingredient in reducing dependence on processed and high-sodium condiments.
Photo courtesy of Unsplash/Mayu Ken
Among the simplest and most effective measures for low sodium intake, Nutrition Center of the Philippines (NCP) executive director Dr. Mary Christine Castro said, is to reduce the amount of salt and seasoning used during cooking and at the dining table.
Drawing from community-based nutrition programs, Castro recalled how residents in one community were taught to soak and rinse dried fish before cooking. The practice helps reduce the sodium content of these popular food items while preserving their flavor.
She also encouraged the use of fresh and dried herbs and spices as alternatives to salt-based seasonings.
“Calamansi is more common here. Use more garlic and ginger, and make use of lemongrass, pandan, oregano, or basil,” the expert said, highlighting natural alternatives to salt and other high-sodium seasonings when preparing meals at home.
Castro, however, urged consumers to limit their use of dipping sauces, particularly when meals have already been prepared with generous amounts of salt and other seasonings.
After sharing practical strategies for lowering sodium consumption, Castro called on the public to support initiatives aimed at reducing the sodium content of commonly consumed food products.
She noted the importance of promoting the right to health and access to nutritious food, stressing that healthier food choices should be available to everyone.
In a nutshell
In an exclusive interview with the DAILY TRIBUNE, Dr. Castro shared how to start practicing low-sodium living to fight diseases.
“First and foremost, it is important that we know where the sodium in our bodies comes from. We know that salty foods, processed foods, and the ingredients we use for seasoning have high sodium content,” the nutrition expert said.
The NCP executive stressed that gravy, seasoning mixes, soy sauce and patis are common sources of sodium in Filipino food.
“I know that we Filipinos are accustomed to having high sodium in our diet, but we can reduce it or replace it with healthier alternatives by using other herbs and spices,” Castro said.
The expert suggested using calamansi, garlic, ginger, onion, oregano and basil as healthier alternatives to high-sodium ingredients commonly used in cooking.
“That is what we can do to reduce the amount of salt used in our diet,” the doctor reiterated.
Aside from promoting healthier alternatives, Castro also encouraged Filipino households to have conversations about their family’s sodium intake and dietary habits.
“It is also important to discuss this within the family. For example, whatever the maximum intake is for adults, the maximum for children aged four to six is actually only half of that, while for those aged seven to 10, it is only three-fourths.”
“If necessary, when we have children in the household, we should be more conscious about the use of salt at home,” the nutrition expert said.
Castro likewise urged consumers to be mindful of the sodium content of products they purchase from grocery stores and encouraged them to choose low-sodium options to help reduce their overall intake.
