Sodium and Food – Information For Better Nutrition
Know your salt measurements and what they mean:
1 teaspoon salt = 2,000 mg sodium
1 teaspoon baking soda = 821 mg sodium
1 teaspoon baking powder = 339 mg sodium
1 teaspoon MSG = 492 mg sodium
Sodium and Specific Foods
Food
Foods Allowed
Foods to Avoid
Milk & Milk Products
Limit milk to 16oz./day :
any milk – Whole, low fat, skim milk; or chocolate
cocoa
yogurt
eggnog
milk shake
8 oz. milk substitute
buttermilk
or
Make salt-free buttermilk by adding 1-tablespoon lemon juice to 1 cup of milk. Let sit till thick.
Cheese
Limit to ½ cup or 1 oz Dry:
curd cottage cheese
low fat or skim milk ricotta
farmer cheese
part-skim mozzarella
Neufchatel
regular cheeses
cheese spreads
Vegetables
2+ servings:
fresh or frozen vegetables without sauces
low-sodium canned vegetables and juices
white or sweet potatoes
salt free potato chips
regular canned vegetables and vegetable juices
sauerkraut
pickled vegetables and other prepared products that use brine
frozen vegetables in sauce
regular potato chips
Fruit
2+ servings:
all fruits
canned
fresh or
frozen
fruit juices
None – Fruits are naturally low in sodium.
Breads, Cereal or Pasta
6-11 servings:
breads – all types
rolls
salt free crackers
pasta, rice, and noodles cooked without salt
cooked cereal without salt
dry low-sodium cereals
shredded wheat
puffed rice & wheat
breads and rolls with salted tops
quick breads
instant hot cereals
dry cereals with added sodium
regular crackers
Meats or Substitutes
6oz/day:
any fresh or fresh-frozen:
meats
fish
poultry
game meat
low-sodium canned tuna
sardines
salmon
eggs
low-sodium cheese
dried peas and beans, not canned
low-sodium peanut butter
salt free nuts
tofu
any meat, fish or poultry that is smoked, cured, salted or canned
bacon
chipped beef
corned beef
cold cuts
ham
hot dogs
sausage
regular canned tuna or salmon
pickled eggs
regular hard and processed cheese
cheese spreads
regular peanut butter
Fats
unsalted butter or margarine
unsalted salad dressings
vegetable oil
shortening
mayonnaise
light or sour cream
regular butter or margarine
commercial salad dressings
Sweets and Desserts
any sweets and desserts made without salt
Desserts made from milk should be made from milk allowance.
frozen juice bars
fruit ice
sorbet
sherbet
jelly, jam, preserves
plain cookies
animal crackers
ginger snaps, etc.
prepared mixes
store-bought pies
store-bought cakes & muffins
baked goods made with baking powder or soda
Beverages
all beverages
Limit caffeine if necessary.
If you have a water softener, obtain water for drinking and cooking before it is processed.
commercially softened water
beverages and foods made with commercially softened water.
sports drinks
canned tomato or vegetable juice, unless salt – free
Soups
low-sodium commercial canned or dehydrated soups
homemade soups with meat, fresh or frozen vegetables and/or allowed milk, and cooked without salt
regular bouillon
broth
consommé
regular canned or dried commercial soups
Seasonings
salt substitute -with physician’s approval
pepper
herbs
spices
flavorings
vinegar,
lemon & lime juice
salt-free seasoning mixes
seasoning salts
garlic
celery, onion, seasoned, rock, kosher; and any other seasoning salt. Sodium compounds such as MSG – Accent
Condiments
low-sodium condiments:
catsup
chili sauce
mustard
pickles
Tabasco sauce,
low-sodium baking powder
regular condiments:
catsup
chili sauce
mustard
pickles
relishes
olives
horseradish
gravy & sauce mixes
barbecue sauce
soy and teriyaki sauce
Worcestershire and steak sauce
Snack Items
unsalted snacks:
nuts
seeds
pretzels
popcorn
salted snacks:
nuts
seeds
pretzels
popcorn
all regular commercially prepared conveyance foods
Note: When shopping for frozen dinners or convenience meals, choose items that provide 600mg or less per serving. Sodium levels can be found on the nutrition foods labels on the box.
Reading Labels
To the right is a sample nutrition label. The “Nutrition Facts” label lists sodium in milligrams (mg). When reading labels, try to choose foods that contain less than 300 mg of sodium. Main-dish entrees, such as TV dinners, should contain less than 600 mg.
Always check to see how many servings are in the box or can. If you eat a portion greater than a serving size, you end up with more salt intake than as is listed on the label.