7 ways to eat less salt without compromising on taste

Hoping to reduce your daily salt intake without cutting down on flavour? Here are seven tips to help ensure you're enjoying healthy food with great taste.

1. How much is too much?

Healthy living by numbers.

salt and pepper shaker 

It’s hard to reduce your salt intake if you don’t know the numbers. The World Health Organisation recommends an intake of 5 grams of salt a day, around one teaspoon full, so that’s a good daily limit to have in mind when you’re preparing to lower the levels in your food. If you want a personal recommendation for your sodium intake, you can also consult your doctor.

2. Discover a world of lower-salt recipes

Discover, create and share!

people eating together 

All it takes is a quick search online to find a whole host of low salt recipes to meet everyone’s tastes. At Nestlé, we have a wide variety of low salt recipes to help you reduce salt in your diet. See what works for you, add your own twists, and then spread the word.

NestléNestléLow salt recipesServed on bolillos or French rolls, these Mexican Albondigas Burgers are enriched with the flavours of cilantro and poblano chiles. They make a delicious choice for summertime grilling - and they are low in salt!This low salt recipe is sure to top the list of must-have dinners. Serve over rice to make a heartier meal. Chopped fresh cilantro adds extra flair as a garnish.Quinoa, a super-nutritious grain once considered the "Gold of the Incas", makes a rich, protein-packed filling for these Bolivian tamales. These low salt, low sodium, vegetarian delights are a perfect appetizer or side dish.This elegant, beautifully textured treat for 4  only takes 30 minutes to prepare. You don't have to feel guilty either, as the salt content is kept to a minimum.This nutritious meal is easy to prepare and gives you all the powerful nutrition of the sea without overloading you with salt. What more could we ask for?This easy to make Frittata holds back on salt but goes large on flavour. Perfect as a light, but satisfying meal!The quick and easy Ceviche blends scallops and sweet mango for a healthy meal that feels like an indulgent treat. Prepare this for your guests and they'll know you're a culinary genius!This Green Chicken Pozole, a traditional Mexican soup that is often enjoyed at Christmas but is a soothing meal the whole year round, is low in salt and high in great flavour!Looking for a light but nutritious meal? Embrace the power of Quinoa and apples with this delightful little salad. It only takes 15 minutes to cook, so it couldn't be any more convenient!Sometimes, it's good to keep it simple! This Pea and Parmesan Risotto is refreshing, light, and only takes 30 minutes to prepare. With the added benefit of being low in salt, what's not to like?This Spinach Frittata is a refreshing and healthy start the day - and we love tasty ways to include vegetables at the breakfast table! Quick, easy, perfect.Thinly sliced and caramelized red and yellow bell peppers, onions and garlic make this Italian Sausage Tortellini a sweet and savory taste sensation. Garnish with chopped fresh basil to add a little colour and flair!This Creamy Lentil Soup is low in salt, low in fat, gluten free, vegetarian, high in fibre AND it's really easy to make. It also tastes great. To sum up: this is one big bowl full of goodness!Lowering the amount of salt in your diet is great for your health, and you can still enjoy tasty meals! Follow these 7 easy steps on the road to a new you.These skewers make Caprese easy if you're enjoying as part of a finger buffet - you don't even need to tell your friends you're helping them keep their salt intake down!Your chicken wings will be the envy of your friends with this delicious recipe AND it's low in salt too!A low salt Moroccan Quinoa will keep your body as happy as your tastebuds. (And it's pronounced Keen-wah!)These delightful little Pesto Twists are great if you're entertaining guests, but the real twist is that the salt content is lower than those other pastries you were thinking of trying!This leaning tower of Caprese is as healthy as it is beautiful. It's also super easy to make if you want something that looks and tastes great, in a hurry.This soul-soothing lasagne will warm you up and keep you healthy. This low salt option is also suitable for vegetarians - everybody wins!These little wheat cups filled with spinach ricotta quiche look super cute to serve at parties, and they'll help you keep your salt intake down too!These low salt Ham Croquettes are sure impress guests - you don't have to tell them how simple they were to make!Treat yourself to some Guacamole - the king of all dips. This recipe is low in salt, and high in great flavour!Low salt doesn't mean no flavour. This Indonesian Hot Pot packs a punch on your taste buds, and is a colourful way to spice up your mealtime.There's nothing quite like a bowl of soup to warm you up in inside. The creamy flavours of parsnip and cauliflower are just as good as they taste: there's barely any salt in there. Happy mind, healthy body!It's sweet, it's warm, and it's healthy. What more could you want than this low salt Chicken, Sweetcorn and Coconut soup?Perfect in its simplicity, this recipe makes a crunchy, crispy bowl full of goodness for the discerning salad lover!These Tacos al Pastor with Creamy Poblano Chipotle Sauce will make you feel the party spirit, especially when you realise the simple recipe keeps the salt levels low.Sitting down for a cup of tea isn't the same without Biscotti. These low salt lemon tea-accompaniments will add a bit of class to your afternoon at home with friends, or if you're taking a well deserved tea break.Impress your friends with these Mediterranean Rolls with Pesto and Olives. They might look like a delicious treat, but you can be proud of your bake without guilt - you've held back on salt without holding back on taste!See On 

3. Make smarter shopping choices

Pay attention to what you put in your basket.

people shopping in a supermarket 

Get to know which of your favourite foods are high or low in salt by checking the product label. We offer a range of low salt options and we're working to reduce salt even further across our savoury food products, including Maggi soups and noodles, and Buitoni pizzas.

4. Cook with less salt

Scratch salt out of your recipe book.

dish cooking in the kitchen

We’re often told to add a pinch of salt to every recipe, but many people add salt again at the table. Why take the double hit? While using salt may help the cooking process for some foods, it’s a good idea to stop adding it as a taste booster to every meal and instead allow everyone around the dinner table to add only the seasoning that suits their taste.

5. Taste before you season

Break the habit of a lifetime.

woman tasting food 

Do you even need extra salt in your meal? Lots of us add salt because it’s a pre-eating ritual. It may not be necessary. If you’re going to add salt, at least taste your food first and see if you like it without the extra seasoning. Chances are you won’t notice a big difference.

6. Learn to enjoy less salt

It’s all about the taste.

man enjoying a meal 

Don’t be afraid to cut down on salt, your taste-buds will get used to it in time. We’ve been gradually reducing the salt levels in our food since 2005. Why? To give customers time to get used to changing flavour, helping them to adapt their taste preferences over the long term.

7. Embrace new flavours

Herbs and spice and all things nice…

herb plants 

Salt isn’t the only seasoning out there. Try finding a salt substitute in your spice cupboard and matching it with your favourite foods. At Nestlé, our chefs are always looking for different ways to enhance flavour, by using different spices and herbs instead of salt.

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