Salt swap instructions
About the game
This interactive game is a great way to show players how a few simple ingredient swaps can
reduce the amount of salt in meals without compromising on flavour.
Salt can be found in many commonly used ingredients and players may be surprised by how
much it can add up. Health professionals can use the Salt swap cards to encourage clients
and patients to gradually reduce how much salt they eat by choosing low-salt alternatives
and using fresh ingredients, herbs and spices to flavour their food.
Where to play the game
Health professionals can use our Salt swap cards with colleagues, patients and the general
public at health-related events, workshops and consultations.
Salt and health
Many people are not aware that eating too
much salt can increase their risk of stomach
cancer. Scientists believe that salt damages
the lining of the stomach, which can cause
cancer.
Every year, over 3,100 cases of stomach
cancer in the UK could be prevented if
everyone had a healthy lifestyle, including
eating less salt and eating more vegetables
and fruit.
In the UK, the average person eats 8.1g of salt
per day – 2.1g above the recommended daily
maximum of 6g, and many people often don’t
realise it. This is because salt is a common
ingredient in everyday foods, such as bread,
cheese, cereals, soups and cooking sauces.
Around 75 per cent of our daily salt intake
comes from these foods, so along with the
advice to avoid adding salt when cooking and
at the table, it is important to urge people to
check food labels and choose low-salt options.
Tips for eating less salt:
n Cook from scratch when you
can without adding salt to
your food.
nUse spices, herbs and fresh
ingredients to add flavour to
your meals.
nChoose fresh lean meats
and fish instead of processed
varieties, such as bacon,
prosciutto, ham, sausages
and smoked fish.
nCheck food labels and choose
products that contain less salt,
avoid products that contain
more than 1.5g of salt per
100g.
Salt swap instructions
Play the game
You will need:
n 1 teaspoon of salt
n Salt swap cards
n Optional: Wheel of Flavour
How to play the game:
1Explain that the current recommendation for adults is to eat less than 6g of salt per day.
Show what 6g of salt looks like by holding up a level teaspoon of salt.
2Show players the Salt swap cards and ask them to think about what ingredients they
could swap to reduce the total amount of salt in the meals.
3 Flip over the cards to show our suggestions and how much salt would be saved.
4Optional: use the Wheel of Flavour to show players how they can substitute salt in their
favourite dishes with herbs and spices.
Discussion points:
n
Are the players surprised by how much salt is found in some of these foods?
If so, which ones?
n
As well as reducing cancer risk, eating less salt can also lower the risk of high
blood pressure, a leading a cause of stroke and heart disease.
n
What other common ingredients could they swap for lower salt alternatives?
n Talk about what to look for on nutrition labels:
Choose mostly foods that contain less than 0.3g of salt per 100g. These are
labelled green on the traffic light labelling system. It is best to avoid foods that
contain more than 1.5g of salt per 100g. These foods are labelled red.
n It is good to know the difference between salt and sodium because some food
labels use sodium instead of salt. If a label shows sodium, multiply that value
by 2.5 to find out the salt equivalent.
World Cancer Research Fund UK 22 Bedford Square, London WC1B 3HH
Tel 0207 343 4200 Email [email protected] www.wcrf-uk.org
Registered in London, England No: 2536180. Registered with the Charity Commission in England and
Wales (Registered Charity No: 1000739). Registered Office: 22 Bedford Square, London WC1B 3HH.
© 2015 World Cancer Research Fund Next review date March 2018
Blog
Beans and cheese on toast
Salt swap
INGREDIENTS:
3.52 grams
60g cheddar
2 slices wholemeal toast
1 small tin baked beans
20g butter
Blog
For more information:
020 7343 4200
[email protected]
www.wcrf-uk.org
Beans and cheese on toast
Salt swap
INGREDIENTS:
1.9 grams
20g cheddar
2 slices lower salt wholemeal toast
SAVING = 1.62 grams
1 tin reduced salt baked beans
Blog
For more information:
020 7343 4200
[email protected]
www.wcrf-uk.org
Hawaiian pizza
Salt swap
INGREDIENTS:
2.94 grams
Half a pizza base
½ tblsp tomato puree
30g pineapple
1 slice ham
100g cheddar
Blog
For more information:
020 7343 4200
[email protected]
www.wcrf-uk.org
Mediterranean pizza
Salt swap
INGREDIENTS:
0.79 grams
Half a pizza base
1 tblsp tinned tomato
30g mozzarella
Sliced vegetables
Sliced tomato
SAVING = 2.15 grams
Blog
For more information:
020 7343 4200
[email protected]
www.wcrf-uk.org
Stir-fry
Salt swap
INGREDIENTS:
2.39 grams
1 tblsp oyster sauce
1 tsp soy sauce
1 clove garlic
100g chicken
10 cashews
200g vegetables
Blog
For more information:
020 7343 4200
[email protected]
www.wcrf-uk.org
Low-salt stir-fry
Salt swap
INGREDIENTS:
0.15 grams
1 clove garlic
1cm root ginger
1 tsp honey
100g chicken
10 cashews
200g vegetables
SAVING = 2.24 grams
Blog
For more information:
020 7343 4200
[email protected]
www.wcrf-uk.org