March 10th – 17th, 2020

Rise to the Challenge!

The community of Ottawa and area residents, professional chefs, restaurants and catering services are challenged to participate and celebrate Salt-Free Awareness Week Ottawa!

This week of awareness is in support of chronic illnesses that require salt-free diets to maintain wellness. The chronic illnesses that require a very low sodium/salt restricted diet are, kidney disease, heart disease, hypertension, stroke patients and including diabetes. Unfortunately, the amount of salt we normally consume daily may lead us to one of several illnesses noted.

How to Participate

  1. Create salt-free recipes in your home, or your restaurants and experience flavouring and eating by putting away the salt.  Find different ways to flavour salt-free!
  2. Take a photo of your creative salt-free recipes or food choices and post on social media, Twitter, Facebook, Instagram.
  3. Challenge yourself and your family and friends, your co-workers or colleagues by using social media during the week to participate in the salt-free challenge!
  4. Take the week to share or learn why too much salt is harmful for us.
  5. Feel free to be proud of yourself and your accomplishments!

Use the following hashtag to share your salt-free accomplishments: #saltfreecanada

Show your support by sharing these badges on your social media!

Join the Conversation

Follow us on:


Read the 2020 proclamation

Salt-free Awareness Week First Launched in 2017

In 2017 the Ottawa Mayor, Jim Watson granted a proclamation that every year from March 23 to the 30 – the citizens of Ottawa are encouraged to eat salt-free. This is a fun, and healthy, challenge for all! We are asking people to draw upon their resourcefulness and creative competitive nature to try something new. Discover alternative ways to get rid of salt and make this a flavour-filled week!
The week provides an opportunity to disseminate information on wellness and healthier nutritional choices focusing on lessening our daily intake of salt – mostly used for flavor and in the preservation of foods. It is hoped Ottawa area residents will challenge themselves and others around them. A diet with large amounts of salt can lead to serious health issues. Learning how to reduce salt intake is a crucial practice for wellness. Diseases such as kidney disease, heart disease and strokes, and hypertension all require salt-free diets

Why the Challenge?

The problem with salt lies in its amount of sodium content we should have for healthier living.  Unfortunately we are consuming way too much everyday which is compromising wellness and putting us at risk for a chronic illness. Your body needs sodium; however, it only requires trace amounts and most foods naturally have sodium in them, giving us the amount of salt well within the required range.  It’s the hidden amounts of salt that quickly add up to becoming too much for a daily count.  Many Canadians are living with health conditions such as kidney disease, diabetes, hypertension, and heart conditions that require low or sodium free diets.

The goal of the Salt-Free Awareness Week  is to create a challenge and have an opportunity to raise awareness of the need for;  salt-free options in restaurants and food processing; and to prepare the next generation of dieticians, nutritionists, and culinary students for a world with better health – without the pinch of salt.