Ever wonder why store-bought frozen pizza or grandma’s beloved canned-soup-based green bean casserole tastes so good? The common ingredient in these favorites and many others is salt—and lots of it.

Sodium is one of the hot-button issues in the nutrition world for 2009, and you're likely to see more emphasis placed on it.

If too much sodium is an issue in your diet, or if you'd just like to eat healthier, you'll find that cooking at home is a good way to start.

Here are a few suggestions that can help you lose your own salt tooth:

• Use fresh ingredients over processed whenever you can. You’ll save hundreds of milligrams of sodium by making your own sauces and soups, and simmering dried beans until soft (rather than opening a can). Yes, it’s a time commitment, but if you’re serious about salt reduction it’s time well spent. Make these staples more convenient by cooking them in big batches, and freezing in single-serving portions for later use.
• Choose convenience foods wisely.
• Opt for frozen vegetables—and when you can’t, seek out low or reduced-sodium varieties.
• Rinse the foods in a colander before using to get rid of some of the salt.
• Cut back or eliminate additional salt in a recipe that calls for canned goods.
• Don’t add it if you can’t taste it. As a rule, skip the salt in boiling water for pasta or potatoes in your kitchen. Add the salt to a dish when its impact will be strongest—usually at the end of cooking. A little salt goes a longer way if it’s sprinkled on a food just before serving; you’ll taste it in every bite.
• Measure.  Always use measuring spoons when adding salt to be sure you're not overdoing it. Even if a recipe calls for a "pinch" or to "salt to taste," measure what you are adding, using a small amount (say, 1/8th teaspoon) at a time and taste as you go.
• Distract yourself. Strong flavors like lemon or lime juice and vinegar can help bring out a food’s deliciousness, helping you reduce or even eliminate salt. Or, try a sprinkle of fresh grated lemon zest, chopped fresh or dried herbs, garlic or shallots; while not always a perfect replacement for salt, they can help ease the transition to lower-salt cooking by waking up other flavors.
• Get creative with seasoning blends, found in any spice aisle; just make sure they’re labeled "salt-free."

Published 12/26/08