Low Sodium Shopping List Cheat Sheet (DRAFT) by [deleted]

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.”

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 (rinse canned vegetables to remove some of the sodium)
 Low sodium vegetable juice
 Frozen, canned, or dried fruit with no added sugars

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. When you cook grains, don’t add salt.
 Whole grains such as 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 sugar, like oatmeal or shredded wheat
 Unsalted popcorn or low-sodium chips and pretzels
 Whole-­grain bread, bagels, English muffins, tortillas, and crackers – many types are high sodium, so be sure to check the label

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 (like natural Swiss cheese)
 Soymilk with added calcium, vitamin A, and vitamin D

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
 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” (rinse canned beans to remove some of the sodium)
 Eggs

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

Try these seasonings instead of salt to flavor your food.
 Herbs, spices, or salt-free seasoning blends
 Chopped vegeta­bles, like garlic, onions, and peppers
 Lemon and lime juice
 Ginger