Читать книгу The Ultimate PCOS Handbook: Lose weight, boost fertility, clear skin and restore self-esteem - Theresa Cheung - Страница 81

First of all, get out of the habit of adding salt to your food and your cooking and experiment with herbs, spices, lemon juice, mustard powder, lime juice, vinegar, red or wine white, onions, garlic, ginger, chillies, etc.

If you’ve always added salt to your food this may be tough, but once you get used to cutting back you’ll discover all those wonderful and more subtle flavours that were drowned out by the overpowering taste of salt. If you really can’t get used to not having salt with some foods, try a salt substitute such as LoSalt which contains potassium instead of sodium.

You also need to be aware that salt is a hidden ingredient in many foods, in particular processed and pre-packed foods, so once again you need to read labels to check for salt (sodium) content. To find out how much salt is in a food, multiply the sodium content on the label by 2.5. You should aim for fewer than 5 g of salt a day.

You also need to avoid foods such as cured and smoked meats, smoked and pickled fish, tinned meats, salted nuts, salted butter, biscuits, beans and vegetables in brine. Go instead for low-salt alternatives such as fresh fish, fresh lean meat, unsalted butter and nuts, dried fruit, beans and vegetables frozen with no added salt, olives in oil and low-salt versions of sauces.

1 Read food labels to choose foods lower in sodium.

2 Eat fewer canned and processed foods that are high in sodium (e.g., bologna, crisp pork rinds, sausage, pepperoni, salami, hot dogs, tinned and instant soups, cheese, and chips).

3 Eat fresh fruits and vegetables instead of salty snacks.

4 Eat fewer salted crackers and nuts. Try unsalted nuts and unsalted or low-sodium crackers.

5 Eat fewer olives and pickles.

6 Use half the amount of salt you normally use when cooking, if any.

7 Better still, cook and season food with herbs and spices instead of salt.

8 Use less bouillon, adobo, capers and soy sauce. If you use these condiments, do not add salt to your food. Use garlic powder and onion powder instead of garlic salt or onion salt.

9 Take the salt cellar off the table.

10 If you’re eating out, ask that salt not be added to your portion.