Low-sodium diet guide

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Low sodium diet

The main source of sodium is table salt. The average American eats five teaspoons or more of salt a day. This is about 20 times the body requirement. In fact, your body only needs 1/4 teaspoon of salt a day. Sodium is naturally present in food, but large amounts of sodium are added during processing and preparation. Many non-salty foods may still contain high sodium. Large amounts of sodium may be hidden in canned foods, processed foods, and convenience foods. Sodium can be found in many foods served in fast food restaurants.

Sodium controls the fluid balance in our body and maintains blood volume and blood pressure. Excessive sodium intake may increase blood pressure and cause fluid retention, which can lead to swelling of the legs and feet or other health problems.

When limiting sodium in the diet, a common goal is to consume less than 2,000 mg of sodium per day.

General guidelines for reducing salt

Eliminate salty foods in the diet and reduce the amount of salt used in cooking. Sea salt is no better than ordinary salt.
Choose low-sodium foods. Many salt-free or reduced-salt products are available. When reading food labels, low sodium is defined as 140 mg of sodium per serving.
Salt substitutes are sometimes made of potassium, so please read the label. If you are on a low-potassium diet, please consult your doctor before using these salt substitutes.
Be creative and season your food with spices, herbs, lemon, garlic, ginger, vinegar and pepper. Remove the salt shaker from the table.
Read the ingredient label to identify high-sodium foods. Items containing 400 mg or more of sodium have higher sodium content. High-sodium food additives include salt, brine, or other items that contain sodium, such as monosodium glutamate.
Eat more home-cooked food. Foods cooked from scratch are naturally lower in sodium than most instant and boxed mixtures.
Do not use demineralized water for cooking and drinking, because it contains salt.
Avoid drugs that contain sodium, such as Alka Seltzer and Bromo Seltzer.
Want to find more information; food composition book can explain the sodium content in food. Online resources such as www.caloriking.com also list the numbers.

Meat, poultry, fish, beans, eggs and nuts

High-sodium foods

Smoked, cured, cured or canned meats, fish or poultry, including bacon, cold cuts, ham, frankfurters, sausages, sardines, caviar and anchovies
Frozen breaded meats and dinners, such as burritos and pizza
Canned main dishes such as wontons, spam and chili
Salted nuts
Canned beans with salt

Low-sodium alternatives

Any fresh or frozen beef, lamb, pork, poultry and fish
Eggs and egg substitutes
Low Sodium Peanut Butter
Dried peas and beans (not canned)
Canned low-sodium fish
Canned fish or poultry packed in drained, water or oil

Dairy products

High-sodium foods

cheese
Regular and processed cheeses, cheese sauces and sauces
cottage cheese

Low-sodium alternatives

Milk, yogurt, ice cream and ice milk
Low-sodium cheese, cream cheese, ricotta cheese and mozzarella cheese

Bread, cereals and cereals

High-sodium foods

Bread and salted rolls
Instant bread, self-raising flour, biscuits, pancakes and waffle mixes
Pizza, croutons and crackers
Pre-packaged processed mixtures for potatoes, rice, pasta and fillings

Low-sodium alternatives

Bread, bagels and unsalted rolls
Muffins and most instant cereals
All rice and pasta, but do not add salt when cooking
Low-sodium corn and flour tortillas and noodles
Low-sodium biscuits and breadsticks
Unsalted popcorn, french fries and pretzels

vegetables and fruits

High-sodium foods

Ordinary canned vegetables and vegetable juice
Olives, pickles, sauerkraut and other pickled vegetables
Vegetables made with ham, bacon or salted pork
Packaged mixtures, such as scallops or baked potatoes, frozen hash browns, and Tater Tots
Commercially prepared pasta, tomato sauce and salsa