Your Grocery-Shopping Game Plan for a Low-Sodium Diet

Shopping List for a Low-Sodium Diet

Ever go to the grocery store without making a list? Maybe you even go to the story hungry. Yeah, about that...that’s how you end up coming home with treats, snacks, chips, and meals that aren’t exactly heart healthy or low in sodium.

Been there, done that?

Don’t worry. Now is always a good time to make a change and eat healthier. The next time you need to pick up a few things from the store, go with the Grocery-Shopping Game Plan.

Here’s what you need to know to pick up low-sodium options:

Fruits and vegetables

Chances are pretty good you need to eat more. Health experts recommend adults eat about 2-3 cups of vegetables per day and 1-2 cups of fruit per day. Here are some good options:

• Fresh or frozen fruit. Pick your favorites (apples, oranges, bananas, pineapple, etc.)
• Fresh or frozen vegetables. Try broccoli, cauliflower, carrots, spinach, peppers, there’s just so many.
• Canned vegetables low in sodium.
• Canned fruit without syrup or added sugar

Whole grains

Just so we’re clear...avoid breads, pasta, cereals, and other foods made from refined grains or white flour. You’re looking for foods made from whole grains like:

• Brown rice, wild rice, quinoa or barley
• Whole-grain pasta
• Whole-grain oatmeal and cereal
• Unsalted popcorn
• Whole-grain bread, muffins, tortillas, and crackers

High-protein foods

Wondering if meat can still be on the menu when you’re following a Low-Sodium diet?

Yes. But you’ll want to steer clear of the highly-processed meats and meats high in saturated fat. Instead some good options at the store include:

• Fish
• Skinless chicken or turkey
• Lean beef or pork

Other healthy-protein options include beans and eggs.

Dairy

Got milk or other dairy products on your shopping list? Skip the dairy products high in sodium and saturated fat. And go with low-sodium and low-fat options for:

• Milk
• Yogurt
• Cottage cheese
• Cheese

Dressings, sauces, oils & condiments

Sodium levels in dressings, sauces, oils and condiments might surprise you. Just reach the food label next time. 

For example, there’s almost 1,800 mg of sodium in 2 tablespoons of soy sauce. 

But health experts recommend consuming less than 2,300 mg of sodium per day. And less than 1,500 mg of sodium if you already have high blood pressure.

If you want to season, cook with, or spread something on your food, go with:

• Unsalted margarine (soft tub or liquid spread)
• Olive oil
• Low-sodium salad dressings
• Low-sodium ketchup
• Low-sodium sauces

Seasonings

Maybe you used to season your food with salt at every meal. But if you’re trying to keep your heart healthy, control blood sugar and protect your health, skip the salt shaker. Use these ingredients to season your food instead:

• Herbs and spices
• Chopped or minced garlic or onions
• Lemon juice or lime juice
• Ginger

If that sounds like a lot to think about the next time you go to the grocery store, don’t worry. We’ve got you covered. Just pick your favorite Low-Sodium meals from the menu, and we’ll do the rest.