SEASON

Learn to use salt in moderation

Salt brings out the flavour of food and is essential for the body, but too much of it is harmful.
The secret of the Mediterranean diet lies in balance and in the herbs that replace salt without compromising on flavour.
Salt is a natural combination of sodium and chlorine, two minerals that are essential for the human body.

Sodium helps to maintain the body’s water balance, transmit nerve impulses and contract muscles.

But not all salts are the same: refined salt loses some of its naturally occurring minerals, whilst sea salt or unrefined salt retains small amounts of other minerals, without any significant nutritional impact. From a health perspective, the most important factor is not the type of salt, but the amount used.

 

 

WHY INCLUDE

The body needs a small amount of salt to function properly, but excessive consumption can lead to high blood pressure and increase the risk of cardiovascular disease.

In many countries, most of the salt consumed comes from processed foods, rather than from salt added during cooking. 

Learning to season food with balance means looking after flavour, health and the heart.

 

HOW TO PLAN

  • Choose the right type of salt: opt for iodised salt (which helps prevent thyroid problems) or minimally refined sea salt, which retains more minerals.
  • Use herbs and spices: oregano, basil, thyme, rosemary, garlic, lemon, ginger and chilli are great for adding flavour.
  • Taste before seasoning: often, the food already tastes just right.
  • Watch out for hidden salt: bread, sauces, sausages, snacks and ready meals already contain a lot of salt.
  • Salt with a conscience: using less salt doesn’t mean less flavour; it means discovering new flavours.

 

 

 

“THE SALT ON THE SCALES”

 

Type of salt Features Recommended use

Refined salt

 Highly processed; loses minerals; contains anti-caking additives.

Use in moderation; read the labels.
Unrefined sea salt

Obtained by natural evaporation; retains minerals such as magnesium and potassium.

 A good choice for home use.
Iodised salt Fortified with iodine; helps prevent thyroid deficiencies. Recommended in countries where fish consumption is low.
Himalayan pink salt or rock salt Natural, with slight variations in mineral content and colour due to trace elements. Use occasionally; it is not a substitute for iodised salt.

 

Remember:All types of salt contain the same amount of sodium per gram; the trick is to use less.

 


In the Mediterranean diet, flavour comes from aromatic herbs, olive oil and lemon.

Cutting down on salt doesn’t mean sacrificing flavour; it means learning to cook with more creativity and balance.

 

 

FOODWISELAB CHALLENGE

Reduce salt intake by developing strategies to enhance the flavour of food using herbs, spices and cooking techniques, in line with the Mediterranean diet.

LESS SALT, MORE FLAVOUR