Ref. 75561-110GET FIT FOR 05: FOOD WITH FIONA: Fiona Dickens, community dietician for the Swindon and Marlborough NHS Trust and Swindon Primary Care Trust, will be giving weekly advice about how to eat healthySalt is an essential nutrient but did you know that we eat much more than we need?

Salt is sodium chloride and it is the sodium part which affects our health. February 26 is National Salt Awareness Day, so why not get ahead and start cutting down on your sodium intake today?

We need to try to have no more than 6g salt (2.5g sodium) daily.

For children this is much lower. Six grammes of salt is about one level teaspoon.

Too much can lead to greater risk of:

High blood pressure

Strokes

Heart disease

Osteoporosis (brittle bones)

At least 75 per cent of our salt is found in processed foods such as ready-made meals, some breads and breakfast cereals, meat pies, soups, sauces, and cheese.

But there are plenty of foods which you can eat without worrying about salt content, for example: lower salt breakfast cereals such as porridge, Weetabix, Shredded Wheat, Raisin Wheats; rice, pasta and potatoes; rice cakes, plain crackers, biscuits and crisp breads; all fresh or tinned fruit; all fresh and frozen vegetables (includes tinned without salt); unsalted nuts and dried fruits; fresh or frozen beef, lamb, pork, chicken, turkey; fresh or frozen fish; milk, eggs, cottage cheese, yogurt; home made soups and sauces; herbs and spices.

For more information visit the website: www.salt.gov.uk

Healthy recipe:Fruity Chicken Casserole (serves 4)

Ingredients:

4 chicken breasts (skinless). Cut into strips

1 tablespoon olive oil

200g jar cranberry sauce

227g tin pineapple (in juice crushed)

Pinch of cinnamon

Recipe:

Fry chicken strips in oil until browned

Add pineapple (including juice), cranberry sauce and cinnamon

Simmer for 15 20 minutes (Add more liquid if required)

Serve with rice and side salad