Search Google Appliance

Tips to Lower Sodium

August 3, 2013 by HealthyFamilies BC

Log in or register to post comments Print

 

 

Most of us eat about 3400 mg of sodium per day. This is more than double the amount we need for good health. 

Low in Sodium is 140 mg or less of sodium per serving.


 

  • Buy unsalted and lower sodium foods whenever possible. Look for the words such as "low sodium", "reduced sodium" and "sodium free" or "no added salt" on the package.
  • Reduce or avoid salty processed foods like deli meats, salted crackers, seasoned prepared rice and noodles, soups and salted nuts.
  • Rinse and drain all canned beans, peas and lentils under cold, running water to wash away some of the sodium.
  • Compare food labels of similar products. Look for products with a sodium content of less than 15% DV. Choose fewer foods with 15% DV or more of the % Daily Value for sodium. Remember to consider the serving size listed on the Nutrition Facts table.
  • Check the food labels often because product ingredients may change.
  • Choose fresh foods prepared with little or no salt rather than pre-packaged and processed high sodium foods.
  • Season foods with herbs and salt-free spices, lemon, vinegar, garlic and onion.
  • Use less ketchup, pickles, olives, soy sauce, relishes and other condiments or try lower sodium options.
  • Cook extra meat, fish and poultry to use in sandwiches instead of processed deli meats which are loaded with sodium.
  • Make your own salad dressing with oil, vinegar and herbs instead of using store bought varieties or use lower sodium versions.
  • Use half or less of the seasoning that comes with taco kits, boxed macaroni and cheese or instant rice and noodle mixes.
  • Ask for condiments, sauces and dressings on the side when eating in restaurants. Choose green salad or steamed vegetables as a side dish instead of soup or fries.

The information on the Healthy Eating pages of the Healthy Families BC website is intended for educational and informational purposes only. It is not intended to replace medical advice, diagnosis or treatment from a physician or other qualified healthcare professional.
Log in or register to post comments Print

Topic

  1. Activity & Lifestyles
  2. Aging Well
  3. Pregnancy & Parenting
    1. Pregnancy & Birth
    2. Babies (0-12 months)
    3. Toddlers (12-36 months)
    4. Preschool (3-5 years)
    5. Children (6-11 years)
    6. Teens (12-18 years)
  4. Food & Nutrition

HealthyFamilies BC Tools

Breastfeeding Buddy

Breastfeeding Buddy

Launch

Sodium Sense

Sodium Sense

Launch

Your Virtual Shopping Tour

Shopping Sense

Launch

How Much Sugar Are You Drinking?

Sugary Drink Sense

Launch