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Eating Less Sodium Is Easy - Cooking At Home

Prepare your own meals often, using little or no salt.

Make healthy meals and snacks:

  • Eat fewer packaged, ready-to-eat and takeout foods. 

  • Make your own soups, sauces and salad dressings. Find quick and easy recipes at Dietitians of Canada.

  • Enjoy more vegetables and fruit. Use fresh or frozen instead of canned whenever possible.

  • Cook pasta, rice or hot cereal without adding salt.

  • Taste your food before adding salt.

Reduce the sodium in the foods you use: 

  • Rinse canned vegetables and canned beans, peas and lentils to wash away some of the sodium.     

  • Use less of the seasoning that comes with taco kits, packaged macaroni and cheese, pasta and rice mixes.

  • Use less salt than what the recipe calls for, except when baking.

  • Use less ketchup, soy sauce and other condiments, or try the lower sodium option.

Try these easy ways to cut back on sodium every day:


Instead of…

Fresh fruit and vegetables, unsalted popcorn or unsalted nuts

Chips, salted pretzels or other salty snacks

Rice cooked in water or juice

Rice cooked in salty broth


Cottage cheese

Sandwiches made with roasted meat or poultry, eggs or natural peanut butter

Sandwiches made with canned or deli meat

Fresh or dried herbs and spices, garlic, ginger, onion, vinegar and lemon and lime juice

Salt, kosher salt, sea salt, fleur de sel, gourmet salt, smoked salt, celery salt, garlic salt or onion salt

Oil, unsalted margarine or unsalted butter

Salted margarine or salted butter