PART E: TRANSLATING THE SCIENCE INTO DIETARY GUIDANCE
Table E-23. Strategies for Reducing Sodium Intake
- At the store
- Choose fresh, plain frozen, or canned vegetables without added salt most
often; they are low in salt.
- Choose fresh or frozen fish, shellfish, poultry, and meat most often. They
are lower in salt than most canned and processed forms.
- Read the Nutrition Facts Label to compare the amount of sodium in processed
foods such as frozen dinners, packaged mixes, cereals, cheese, breads, soups,
salad dressings, and sauces. The amount in different types and brands often
- Look for labels that say low sodium. They contain
140 mg (about 5% of the Daily Value) or less of sodium per serving.
- Ask your grocer or supermarket to offer more low-sodium foods.
- Cooking and eating at home
- If you salt foods in cooking or at the table, add small amounts. Learn to
use spices and herbs, rather than salt, to enhance the flavor of food.
- Go easy on condiments such as soy sauce, ketchup, mustard, pickles, and olives;
they can add a lot of salt to your food.
- Leave the salt shaker in a cupboard.
- Eating out
- Choose plain foods like grilled or roasted entrees, baked potatoes, and salad
with oil and vinegar. Batter-fried foods tend to be high in salt, as do combination
dishes like stews or pasta with sauce.
- Ask to have no salt added when the food is prepared.
Back to Top
- Any time
- Choose fruits and vegetables often.
- Drink water freely. It is usually very low in sodium. Check the label on bottled
water for sodium content.