Eat well, Move more, Live longer

Top tips to watch the salt

Try our easy tips to help you cut down on the amount of salt you eat.

Try the salt taste challenge

Challenge yourself, and try cutting down on the salt you add to food over the course of a few weeks. You may find you won’t miss it any more. Why not give it a go?

Check the labels when you’re shopping

There can be lots of salt in pre-prepared, packaged food. Luckily, food labelling can help you check how much is in the foods you’re buying, so it’s easier to choose lower salt versions.

As a handy rule, foods that contain more than 1.5g of salt per 100g are high in salt. Foods with 0.3g salt or less per 100g are low in salt.
Read more about food labels

Have you tried cutting back on salt? Why not share your healthy eating ideas on the Change4Life Facebook page?

My husband loves a bacon sandwich for breakfast at the weekend – he always chooses smoked bacon and has it with loads of ketchup. What can I do give him a healthier option?

Try suggesting he has reduced salt back bacon, and check the label on the bread to make sure it's lower in salt. Use ketchup and brown sauce sparingly and check the label for the ones with the lowest salt (go for reduced salt varieties if possible). Add it to just one side of the bread or swap it completely for a couple of large slices of tomato instead.
Try our healthy breakfast ideas in the recipe finder

I can't be eating too much salt because I don't add it to my food!

Since most of the salt we eat is already in the food we buy, such as some breakfast cereals, soups, sauces and ready meals , it's easy to eat too much salt without adding any yourself. In fact, one or two servings of some foods could contain more than the recommended daily maximum for adults (6g).

Checking the label of pre-prepared foods before you buy can help you to choose the ones that have lower salt. Try doing one food per week to make it easier – so bread one week, pasta sauce the next and so on.
Read more about food labelling

Watch the salt

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