You Can Still Enjoy Tacos While Reducing Your Sodium Intake

April 22, 2016

You can still enjoy tacos while reducing your sodium intake

Low Sodium Taco Seasoning

By Kay MacInnis

More than 90% of children and 89% of adults in our country take in more sodium than recommended in the 2015-2020 Dietary Guidelines for Americans, according to the U.S. Centers for Disease Control and Prevention.

The new guidelines call for no more than 2,300 milligrams of salt — a little more than one teaspoon — per day.

By decreasing the amount of salt we take in, we can decrease our risk of heart disease. Many of us have done a pretty good job decreasing the amount of salt we use at home, but still take in more than recommended because of all the process/packaged foods that we use during meal preparation, and also the restaurant food that is a regular part of our diet.

Clearly, we still have some work to do on lowering the salt in our diet. Making our own convenient foods at home can have big impact on the quality of our diet. Start with using the plain-powder version of your favorite seasonings instead of the salty version. Some of your favorite products now come in a low-sodium version.

Try this recipe for a lower-sodium version of taco seasoning mix:


2 tbsp. chili powder
½ tsp. garlic powder
½ tsp. onion powder
¼ tsp. cayenne pepper
½ tsp. dried oregano
1 tsp. paprika
2 tsp. ground cumin
1 tsp. black pepper


Combine all ingredients until completely mixed.
Yield: 5 servings

Nutrition information: 28 Calories, 1 gram fat, 0 mg. cholesterol, 5 grams carbohydrate, 1 gr protein, 2 mg. sodium.


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.