Posts Tagged ‘teaspoon onion powder’

Salt, which is made up of 40 percent sodium and 60 percent chloride, is critical to your life. Sodium helps to maintain your blood’s water content, serves to balance the acids and bases in your blood, and is necessary for the movement of electrical charges in the nerves that move our muscles.

The recommendation for sodium in the Dietary Guidelines for Americans from the U.S. Department of Health and Human Services as well as the American Heart Association is 2,400 milligrams (mg) daily for adults. This is about the amount in 1 teaspoon of salt (2,300 mg to be exact). The average American consumes 5,000 mg of sodium daily — twice the necessary amount. Normal sodium balance can be maintained with 500 mg daily (or a little more than one-fourth teaspoon of salt), so Americans are eating ten times as much as they really need. Canada, Australia, the United Kingdom, and Portugal all have about the same recommendation of 2,400 mg of sodium. Some countries, such as Germany (4,000 mg), the Netherlands (3,600 mg) and Belgium (3,500 mg), are more liberal and at least one country, Sweden (800 mg), is more

restrictive than the United States.

Tips for Lowering Sodium Intake:

  1. Limit processed foods like canned soups or boxed, ready to eat products
  2. Rinse canned veggies or beans before using
  3. Try various spices before adding salt to your recipe
  4. Taste your food before grabbing the salt shaker
  5. Buy unsalted chicken, beef or veggie “stock in a box”


Salt-Free Seasoning Mix

Yield: 24 servings, about ¼ cup

Prep Time: 5Minutes


  • 1 teaspoon each dried basil, marjoram, parsley flakes, thyme and savory
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon rubbed sage
  • 1 teaspoon ground mace
  • 1 teaspoon pepper
  • 1/8 teaspoon cayenne pepper


  • In a small bowl, crush the basil, marjoram, parsley flakes, thyme and savory.
  • Stir in the remaining ingredients.
  • Store in an airtight container.

Nutrition Facts

Serving size: ½ teaspoon, calories: 3, total fat: 0 g, sodium: 1 mg.

Make Your Own Taco Seasoning

Yield: 6 servings


  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon oregano


  • Stir or shake ingredients together
  • Store in a small closed container.



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