Someone recently asked me if Jamie Oliver’s 15min meals are in fact healthy as he ‘adds salt to most of his recipes’. My response: the recommendation to avoid added salt is based on the fact that many Australians get more than enough dietary salt from foods WITHOUT needing to add salt to cooking or meals. This is because virtually all packaged food contains a significant amount of salt (required for extended shelf-life, taste etc). However, if you follow a healthy diet with plenty of fresh, unpackaged foods, cooking meals from scratch, without using packaged flavours and sauces, you can afford to add a little salt in cooking for flavour.
For Example: if you used a packet of Taco Seasoning and a jar of Taco Salsa when you make Tacos, you will get about 1100mg sodium per serve (based on total number of serves four), which is half of recommended salt intake for 1 day (2300mg per day recommended). However, if you made your salsa and seasoned your beans/mince from scratch using dried/fresh herbs and spices such as cumin, paprika, chili (fresh or powdered), onion and garlic, you could afford to add a sprinkle of salt and still not come near the quantity of sodium that is in the packet seasonings.
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