Lower-Sodium Foods: Shopping list

Shopping Lists, Shopping Lists

Section #1

Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. To lower the amount of sodium in your diet, follow these tips when you go food shopping:

Choose fresh instead of processed foods when you can.
Use the Nutrition Facts label to check the amount of sodium. Compare labels to find products with less sodium.
Look for foods labeled “low sodium” or “no salt added.”

Take the list below with you the next time you go food shopping to help you choose foods that are lower in sodium.

Vegetables and Fruits

Buy plenty of vegetables and fruits.

Any fresh fruits, like apples, oranges, or bananas
Any fresh vegetables, like spinach, carrots, or broccoli
Frozen vegetables without added butter or sauce
Canned vegetables that are low in sodium or have no salt added
Low-sodium vegetable juice
Frozen, canned, or dried fruits with no added sugars

If you choose canned vegetables, rinse them off to remove some of the sodium.

Breads, Cereals, and Other Grains

Compare labels to find products with less sodium. Look for foods with 5% Daily Value (DV) or less for sodium. A DV of 20% or more is high.

Whole grains like brown or wild rice, quinoa, or barley
Whole-wheat or whole-grain pasta and couscous
Whole-grain hot or cold breakfast cereals with no added sugars, like oatmeal or shredded wheat
Unsalted popcorn or low-sodium chips and pretzels
Whole-grain breads, bagels, English muffins, tortillas, and crackers

When you cook grains like brown rice or whole-grain pasta, don't add salt.

Protein Foods

Choose fresh or frozen seafood, poultry, and meats instead of processed options. Some meat, poultry, and seafood has added sodium. If the package has a Nutrition Facts label, look for 5% DV or less.

Fresh or frozen fish or shellfish
Chicken or turkey breast without skin or marinade
Lean cuts of beef or pork
Unsalted nuts and seeds
Dried beans and peas – like kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas, and lentils
Canned beans labeled “no salt added” or “low sodium”
Eggs

If you buy canned beans, rinse them off to remove some of the sodium.

Dairy

Be sure to check the label on cheese, which can be high in sodium. Choose fat-free or low-fat dairy products.

Fat-free or low-fat (1%) milk
Fat-free or low-fat plain yogurt
Low-sodium or reduced-sodium cheese
Soymilk with added calcium, vitamin A, and vitamin D

Dressings, Oils, and Condiments

When you cook, use ingredients that are low in sodium or have no sodium at all.

Unsalted margarine and spreads (soft, tub, or liquid) with no trans fats and less saturated fats
Vegetable oils (canola, corn, olive, peanut, safflower, soybean, or sunflower)
Low-sodium salad dressing – or oil and vinegar
Low-sodium or "no salt added" ketchup
Low-sodium salsa or picante sauce