How to Cut Back on Your Sodium Consumption Two sandwiches, one with “Higher Sodium Choices” and the other with “Lower Sodium Choices” on the package.
The sodium content of each sandwich component is indicated on the label. The choices with the most sodium provide a total of 1,522 milligrams of sodium for each sandwich, whereas the choices with the least sodium provide a total of 917 milligrams of sodium for each sandwich.
View Larger As a result of food processing, the majority of the sodium in our diets comes from packaged and restaurant food—not the salt shaker. Even foods that don’t necessarily taste salty can contain a lot of sodium. Food sources with just moderate measures of sodium, like bread, can be significant wellsprings of sodium since they’re eaten so every now and again.
Tips for Reducing Your Consumption of Sodium at the Grocery Store Purchase vegetables that have not been salted or seasoned in any way.
When you can, choose packaged foods that say “low sodium,” “reduced sodium,” or “no salt added.”
Read the Nutrition Facts labels on various products to compare their sodium content. Select the options with the lowest sodium content.
Look for meals that have less than 600 milligrams (mg) of sodium per meal when purchasing prepared meals. This is the maximum amount of sodium that a meal or main dish can have before it is considered “healthy” by the Food and Drug Administration.
Make sure to check the amount of sodium in each serving as well as the number of servings in each container.
Instead of purchasing cured, salted, smoked, or other processed meats, purchase fresh poultry, fish, pork, and lean meat whenever possible. If saline or salt solution has been added to fresh items, switch to a different brand.
Check with your local supermarket to see if they have a low-sodium shopping list.
To learn more about purchasing low-sodium products, contact your local grocery store’s registered dietitian. Ask your doctor for a referral if your grocery store does not have a registered dietitian. At Home: When cooking, use alternatives to replace or reduce the amount of salt you use, such as garlic, citrus juice, salt-free seasonings, or spices. A registered dietitian can help you manage your family’s sodium intake and blood pressure.
When at all possible, prepare meats, beans, rice, and pasta in their freshest and simplest forms.
Eat more vegetables and fruits.