Karnataka's Halt Salt Campaign Unveils Manual to Combat Excessive Sodium Consumption
Multiple scientific studies have consistently demonstrated that an adult requires less than five grams of salt per day for optimal health. However, the average Indian consumes between 8 and 11 grams daily, which is more than double the recommended limit. This excessive salt intake is a primary contributor to numerous non-communicable diseases (NCDs), including hypertension, cardiovascular diseases, diabetes, and kidney disorders.
State Initiative and Manual Launch
The Karnataka state government, in partnership with the Rajiv Gandhi University of Health Sciences (RGUHS), and in collaboration with Vision for Social Development (VSD) and Resolve to Save Lives (RTSL), initiated the Halt Salt campaign last year to guide statewide salt reduction efforts. As a key component of this initiative, Health Minister Dinesh Gundu Rao launched a training manual titled 'Addressing Dietary Risk Factors, including Salt Reduction' on Tuesday. This manual is designed to educate health practitioners on effective strategies to reduce salt consumption among the population.
Daily Sodium Requirements by Age Group
The manual outlines specific sodium intake guidelines based on age:
- Adults (18–60 years): Less than 5 grams of salt per day
- Children (7–9 years): Approximately 4 grams
- Children (4–6 years): Approximately 3.3 grams
- Toddlers (1–3 years): Approximately 2.5 grams
- Infants (6–12 months): Approximately 1.6 grams
Practical Tips to Reduce Salt Consumption at Home
The manual provides actionable advice for cutting down salt in daily diets:
- Extend Salt Usage: Aim to use a salt bag over more days than usual to gradually reduce intake.
- Limit High-Sodium Foods: Reduce preparation and consumption of items like chutneys, papads, and rasam, which are typically high in salt.
- Use Alternative Flavors: Incorporate spices such as tamarind, dried mango powder, garlic, herb blends, saffron, and hot spices to maintain taste without relying on salt.
- Switch to Low-Sodium Salt: Consider replacing regular salt with low-sodium iodised salt as a healthier alternative.
Smart Shopping Strategies
When grocery shopping, the manual recommends:
- Avoid Instant Foods: Steer clear of instant noodles and soup mixes, which often contain high levels of salt.
- Choose Alternatives: Opt for unsalted butter instead of salted butter to reduce sodium intake.
- Prioritize Fresh Produce: Buy more fresh fruits and vegetables, as they are naturally low in sodium and rich in other essential nutrients.
- Limit Savory Snacks: Restrict purchases of snacks and ready-to-eat items like namkeens, murukku, banana chips, potato chips, and biscuits, which are typically high in salt.
Tips for Dining Out
For those who regularly eat outside, the manual suggests:
- Request Less Salt: If you frequent a restaurant, ask in advance for your meals to be prepared with reduced salt.
- Avoid High-Sodium Street Foods: Minimize regular consumption of foods such as chaat, pakodas, and pani puri, which are often laden with salt.
- Skip Accompaniments: Request that restaurants or messes do not provide high-sodium accompaniments like pickles, ketchup, and papads with your meals.
Text by Jahnavi TR
