Five Christmas Foods High in Sodium

‘Tis the season to be merry, but before you tuck into the festive feast and savour the flavours of the season, it is essential to be mindful of your salt intake. We shed light on five beloved Christmas dishes that surprisingly pack a punch when it comes to sodium content. Celebrate the holidays in good health. With a little knowledge, you can navigate the holiday spread with both joy and well-being in mind.

By NATALIE YEO

1. Christmas Sausage Stuffing

Sodium content: 1517.5mg/serving (75.9% of the recommended daily sodium limit)

Where is the sodium?

The sodium in this dish is found in the white bread, the pork sausage and the chicken stock. Salt is added to the sausage for flavour, texture and preservation.

How to make this dish healthier

• Opt for freshly baked chicken or turkey instead of processed meat such as sausages.
• Replace the white bread with whole-wheat bread, wild rice, cauliflower, quinoa, or chickpeas.
• Opt for low sodium chicken stock; look out for those with the lower in sodium healthier choice symbol.
• Limit the amount of chicken stock used.
• Use herbs and aromatics such as rosemary, sage, lemon for seasoning.
• Taste before reaching out for the salt shaker.
• Manage your portions and have a side of vegetables for added crunch and fibre.

Activities to burn away calories:

• 1 hour and 12 minutes of cycling
• 51 minutes of running
• 3 hours of cleaning the house

2. Ham Casserole

Sodium content: 1401.3mg/serving (70% of the recommended daily sodium limit)

Where is the sodium?

Sodium in this dish is in the chicken broth and the cream of chicken soup, used to make this dish. Ham and cheddar cheese also contain sodium as salt is used for flavour enhancement and preservation.

How to make this dish healthier

• Replace cheddar with fresh cheese such as swiss cheese or cottage cheese; use sparingly.
• Fill the casserole with fresh vegetables such as green onions, spinach, red bell peppers, and other greens instead of ham and potatoes.
• Substitute processed meats with lean meats such as chicken. Consider other options such as a chicken, spinach, or green bean casserole.
• Have the casserole with your favourite salad; share the dish with your loved ones and manage your portions.

Activities to burn away calories:

• 1 hour and 24 minutes of cycling
• 56 minutes of running
• 3 hours and 24 minutes of house cleaning

3. Smoked Salmon and prawns with cocktail sauce

Sodium content: 1224.93mg/serving (61.2% of the recommended daily sodium limit)

Where is the sodium?

Smoked salmon is preserved by curing and smoking. Salt is used in the curing process of the fish to enhance its flavour. Sodium is found in the ketchup, chilli sauce and mustard used in cocktail sauces, to enhance its flavour and prolong its shelf life.

How to make this dish healthier

• Opt for lean meat such as chicken and fish instead of smoked salmon.
• Serve sauces at the side, and dip as and when sparingly.
• Opt for a healthier yogurt dressing with some lemon zest, pepper, tomatoes instead of a creamy-based cocktail sauce.

Activities to burn the calories:

• 36 minutes of cycling
• 24 minutes of running
• 1 hour and 24 minutes of house cleaning

4. Roasted Turkey (with chestnut filling and cranberry sauce)

Sodium content: 1744.5mg/serving (87.2% of the recommended daily sodium limit)

Where is the sodium?

The roast turkey’s stuffing contains sausage and bacon. Salt is added to processed meat during the curing process to prevent microbial and bacterial growth, and to extend its shelf life. Salt is also used to season the pork sausage to enhance its flavour, lower moisture content and tenderise the meat.

How to make this dish healthier

• Consider classic aromatics for your turkey stuffing; instead of using processed meat, experiment with carrots, celery, onions, mushrooms and fresh herbs. For flavour and moisture, add lemon, apple or orange wedge.
• Replace the pork sausage with fresh minced pork, or other lean cuts of pork or beef.
• Limit/reduce gravies; add sparingly. Refrain from drenching your food in gravy.
• Manage your portions and have a side of vegetables for crunch and fibre.

Activities to burn the calories:

• 1 hours and 42 minutes of cycling
• 1hours and 16 minutes of running
• 4 hours and 18 minutes of house cleaning

5. Crispy Pork

Sodium content: 1484.6mg/serving (74% of the recommended daily sodium limit)

Where is the sodium?

Salt is added to the pork during marination to tenderise and draw flavour from the meat. The gravy that complements this dish also contributes to the overall sodium content of the dish. Sodium is also present in the pork cracklings. Salt is added to draw out the moisture and make the crackling crispy.

How to make the dish healthier:

• Consider cooking with aromatics, herbs and spices, such as onion, dill, mustard or onion powder instead of salt and gravy.
• Limit/reduce gravies; add sparingly. Refrain from drenching your food in gravy.
• Remove/limit your intake of the pork crackling.
• Taste before reaching out for the salt shaker; refrain from adding additional salt.
• Enjoy a small portion with a side of salad for some fibre and crunch.

Activities to burn the calories:

• 1 hours and 42 minutes of cycling
• 1 hour and 6 minutes of running
• 4 hours and 6 minutes of house cleaning