NEW!
Pocket Guide to Low Sodium Foods 2nd Edition
 

At Home:

• Eliminate the saltshaker. Don’t salt before you taste. Break the habit of automatically reaching fro the saltshaker.
• Use less salt in cooking. In most recipes salt can be reduced or, in many cases, omitted without compromising the flavor. Use more herbs and spices, particularly onion and garlic powder. Also, low-sodium bouillon can add extra flavor, as can wine, vinegar, lemon or lime juice.
• Prepare low-salt recipes. Get a good low-sodium cookbook. Many are available at your local bookstore. Also, search the Internet where there is an abundance of low-salt recipes.

At the Supermarket:

• Eat more fruits and vegetables. Use less prepared foods — the less processing, the less sodium.
• Choose lower sodium prepared foods. Look for items labeled sodium free, low sodium, reduced sodium, unsalted, and no salt added.
• Read the label. Know how much sodium is in each serving. If the label says 150mg sodium per 1/4 cup and you eat 1/2 cup, you're consuming twice as much.
• Be alert to “salty” terms, like brine, cured, marinated, pickled, and smoked.

Eating Out:

• Order low-sodium foods. Ask how foods are prepared; choose grilled or roasted entrees and items without sauces.
• Avoid soups. Most are loaded with sodium and can exceed 1,000mg per serving.
• Use oil and vinegar on salads. Stay away from creamy dressings. Avoid salads made with mayonnaise, like potato salad and coleslaw.
• Request condiments served on the side. Then you can control the amount to use.
• Ask that no salt is added to your entree. Many restaurants will accommodate your dietary restrictions.

For additional dining out suggestions, see Best Restaurant Menu Choices.
 

The following foods usually contain large amounts of sodium. Try to avoid or consume only small quantities. Look for low-salt alternatives (see Low Sodium Foods).

• Bakery items — bagels, breads, donuts and pastries
• Canned foods — soups, meats, fish, sauerkraut, beans and vegetables
• Convenience items — frozen dinners, pizza, cereals and packaged mixes (such as pancakes, food “helpers,” stuffing and rice dishes)
• Dairy products — cheese and cottage cheese
• Deli items — bacon, luncheon meats, corned beef, smoked meats or fish, sardines, anchovies and mayonnaise-based salads (like coleslaw and potato salad)
• Snack foods — crackers, chips and dips
• Condiments — mustard, ketchup, mayonnaise, salad dressings, pickles, olives, capers and salsa
• Sauces — gravy, barbecue, pasta, teriyaki and soy sauces
• Baking needs — self-rising flour, baking and biscuit mixes, bouillon cubes, batter and coating mixes, packaged seasoning mixes, breadcrumbs, corn syrup, cooking wines, meat tenderizers, monosodium glutamate (MSG), baking powder and baking soda
• Beverages — tomato and vegetable juices, Bloody Mary and chocolate drink mixes