I am a Marshall University Dietetic Intern currently doing my nutrition education rotation with WVU Cabell County Extension Office. I have learned so much about Grow Appalachia, and I am excited to continue to learn more. I have seen what a great program this is and how dedicated they are to make an impact on the community. In my rotation so far I have done various projects and will continue to work on others. I am going to discuss today one of my favorites. I enjoyed working on this project because of the impact that small changes can make on your overall health. Today I will be discussing the salt substitute project.

Now I know what you are thinking, a salt substitute? Who would want to substitute salt? I personally am a salt lover, I am the one who salts the food before even tasting it. But while gaining my Dietetics degree, I have learned how much sodium (aka salt) levels can contribute to heart disease, high blood pressure and possibly lead to strokes. I have also learned that sodium is not a bad thing, we just have to learn to control our intake. Too much of one thing can sometimes cause a problem. So how much is too much? According to the American Heart Association, we are to consume no more than 2,300 mg per day. This can differ for every individual and depend on their overall health status. To give you a perspective of how much 2,300 mg is, it is about the servings of two salt packets. If you feel like you are getting too much salt in your diet, you can make a change that can have an overall impact on your health. Drinking water is very beneficial, it helps flush out all the excess intake. Another way to help could include physical activity, which is a great way to sweat it out and make you feel better.

For the salt substitutes I took various spices and added them to salt shaker containers. The spices that I used included: onion powder, garlic powder, paprika, dry mustard, thyme, pepper and celery seed. I mixed these spices together and then added them to salt shaker containers. I made one for myself and I have been using it on anything that I usually salt. I’ve used it on french fries, eggs, and I even used it as a rub for my hamburgers. I believe that is a great way to start making a small change. If you think you need to start cutting back on your salt intake or just want to try a new seasoning this is a great way to do so.

Jozi Greenhill