Low-Sodium Shopping List

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We all know that sodium is linked to high blood pressure, increased stroke risk, and many other health issues. It can be harder, however, to actually find the top sources of sodium in our eating patterns and reduce those sources.

Today I want to make that a bit easier.

How?

With a low-sodium shopping list!

This list has helpful reminders around high-sodium products so that nothing on the grocery store shelves will take you by surprise. Plus, it features lots of foods that are naturally low in sodium and high in potassium. Since potassium can help counter some of the effects of too much sodium, it's a great resource to have in your back pocket.

Here's a preview of the handout.

Low-Sodium Success Tips:

MyPlate advises people to "Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with a lower number." This is great advice for your next shopping trip. Compare the Nutrition Facts labels for similar products -- which ones have high levels of sodium per serving? The % Daily Value (DV) can be very helpful here, because as a general rule 5% or less is low, while 20% or more is high.

The Centers for Disease Control and Prevention (CDC) have revealed that "More than 75% of the sodium Americans eat comes from restaurant, prepackaged, and processed foods." When you're shopping, see if you can limit the number of boxed and frozen meals that you buy. Replace them with fresher alternatives! That’s why this sample list is full of fresh fruits and vegetables, along with whole grains, low-fat dairy, and lean protein.

Fruits: 

___ Apples

___ Bananas

___ Oranges

___ Berries

___ Cherries

___ Melon

___ Peaches

___ Pears

___ Plums

___ Tangerines

___ Canned fruit  in water or juice

___ Dried fruit

___ Frozen fruit

 Veggies:

___ Broccoli

___ Cauliflower

___ Cucumbers

___ Kale

___ Lettuce

___ Onions

___ Peppers

___ Potatoes

___ Corn

___ Tomatoes

___ Yams

___ Canned vegetables (low in sodium)

___ Frozen vegetables (low in sodium, no sauce)

Protein:

___ Canned beans (low in sodium)

___ Dried beans

___ Eggs

___ Fish

___ Lean beef

___ Lean poultry

___ Nut butter

___ Nuts

___ Peas

___ Seafood

Dairy:

___ Calcium-fortified milks (like almond milk or soy milk)

___ Cheese (low-fat or nonfat, look for low-sodium options too)

___ Nonfat yogurt

___ Skim milk

Grains:

___ 100% whole grain bread (look for options light in sodium)

___ 100% whole grain crackers (look for options light in sodium)

___ 100% whole grain cereal (low sugar)

___ 100% whole grain pasta

___ Brown rice

___ Bulgur

___ Oats

___ Popcorn (low-sodium, low-fat versions)

___ Quinoa

Like what you see? Get the handout, for free!

Here are some additional shopping resources too!

6 Grocery Shopping PowerPoint Tour Guides CD

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Supermarket Shopping Video on DVD - Nutrition Education DVD

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Healthy Shopping on a Budget PowerPoint and Handouts - DOWNLOAD

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