11 March 2013


Posted in Blog

This year the campaign hopes to make you more aware of how to eat less salty foods when dining out at restaurants, ordering a takeaway, and how to adapt recipes. Most of these foods are not labelled, making it very hard to make a healthier choice.

In addition, the catering industry, chefs, and others involved are encouraged to become aware of the importance of adding less salt to our food and the long-term health implications of eating a high salt diet.

Many of us have developed a preference for salty flavours due to years of eating manufactured foods with a high salt content as well as the use of salt as seasoning. Initially when you reduce your salt intake foods tend to taste bland, but after two or three weeks you will start to taste more natural food flavours. Replace salt products with herbs and spices, reduce amount of salt in recipes, and use no salt or low salt products.

Salt comes in many forms, such as:

  • Baking powder
  • Booster
  • Celery salt
  • Garlic salt
  • Sodium
  • Meat or yeast extract
  • Onion salt
  • Monosodium glutamate (msg)
  • Rock salt
  • Sea salt
  • Sodium bicarbonate
  • Sodium nitrate/nitrite and stock cubes.

Low salt foods are those with less than 120mg per 100g of sodium


Maximum Salt Intake

0-6 months

<1g / day

6-12 months

1g / day

1-3 years

2g / day

4-6 years

3g / day

7-10 years

5g / day

11 years and above

6g / day


That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking and at the table.



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