Most dieters experience cravings and, according to David A. Kessler, a medical doctor and former commissioner of the U.S. Food and Drug Administration, salty foods are among the most "craveable." When you're experiencing a salt craving, you don't have to give in and eat half a bag of chips. There are crunchy, flavorful foods you can enjoy without succumbing to salt cravings. These foods satisfy you without sacrificing your goals to reduce salt.
Air-popped Popcorn
Air-popped popcorn is a healthier alternative to salty, butter-drenched popcorn or chips. Air-popped popcorn is low in calories. It is a whole grain food and a good source of fiber. Making it yourself with an air popper -- or by popping it inside a paper bag in your microwave -- you can control the fat and sodium content. A quick spritz of heart-healthy olive oil and a sprinkle of herbs such as dill or basil gives you a tasty, low-sodium snack. Other flavoring options include hot sauce, cinnamon or cheesy nutritional yeast flakes.
Pita Chips
Pita chips are another substitute for fatty, salty foods. The December 2006 issue of "Cook's Illustrated" magazine recommends making your own chips by misting them with nonstick spray or olive oil and toasting them in a 350-degree F oven until crisp. If you have two-layer pitas, cut them along the edge with kitchen shears before cutting them into chip shapes. You can add extra flavor by crushing a clove of garlic and soaking it in oil, then brushing the oil onto the chips before cooking them.
Vegetable Slices or Chips
Vegetable slices or vegetable chips are another nutrient-rich, low-calorie substitute for salty foods. Many produce departments carry carrot chips, or you can make your own by slicing large carrots on the bias. To add extra flavor, dip your veggies in a low-fat dip. Low-fat hummus, which contains hunger-blasting protein, is an especially healthy dip choice. You can also make a tasty dip by mixing fat-free ranch dressing with spicy salsa.
Bread Crumbs
When you're trying to add flavor and texture to foods, naturally-crunchy bread crumbs make a good substitute for high-fat, salty Parmesan cheese. Using them is a classic Italian cooking trick used during times when food supplies ran low. You can also sprinkle unseasoned bread crumbs onto yogurt to add crunch to your breakfast or use bread crumbs to add crunch to oven-fried chicken or tuna croquettes.
References
- "The End of Overeating -- Taking Control of the Insatiable American Appetite"; David A. Kessler; 2006
- MayoClinic.com: Snacks -- How they Fit Into Your Weight Loss Plan
- "Cooks Illustrated"; Basic Pita Chips; December 2006
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