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Shop With the One-Kidney Bodybuilder: Low Sodium Products

Updated: Apr 23, 2023






LOOKING FOR SALT-FREE FOODS CAN BE A HASSLE.


We all know fruits and vegetables are relatively low in sodium, but what about dairy products, baked goods, frozen foods, and pantry items? So much of what we find on the supermarket is packed with sodium. Take, for example, sliced whole wheat bread.According to the USDA, one 43-gram slice has 170 mg of sodium. If your daily sodium limit is 2300 mg, eating two slices would account for roughly 15% of your daily intake.


But shopping for no- to low-sodium foods shouldn't be a nightmare. Here are three tips to make it easier:


1. THINK SODIUM OVER CALORIES


Food items lower in calories are typically packed with sodium (think most products branded as "low carb" or "keto friendly"). The opposite tends to be true for no- to low-sodium products: if you want less salt, you'll have to sacrifice for higher calories. But if you're watching your sodium intake, the trade-off will be worth it in the end.


2. BE WILLING TO SHOP ONLINE


Many no- to low-sodium items are hard to find in nearby grocery stores, which means you may have to go hunting for what you are looking for. And who has that time to waste? If you have the means and access, be willing to shop through virtual grocers or directly from brands online. Many offer discounts, free shipping, and subscription options.


3. COMPARE, COMPARE, COMPARE.


Looks can be deceiving, and sometimes foods marked "unsalted" or "low sodium" may not the best ones for you. So, play the comparison game. Spend time checking sodium levels between similar products. And once you find the best one, settle. Comparing items may be annoying in the moment, but it will make shopping easier in the future.


SHOP WITH THE ONE-KIDNEY BODYBUILDER


If you are just starting out on your low-sodium journey, you may find yourself lost, walking up and down each aisle, desperate to find the right products for you. I have been there, and it's no fun. So, to make it easier, I've also put together a list of my no- and reduced-sodium mainstays in my fridge, freezer, and pantry. This is not an exhaustive list by any means, but I hope this can serve as a guide as you venture out to your local supermarket for your next grocery haul.


BREADS & BAKERY

  • Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread

  • Atoria's Family Bakery Traditional Mini Lavash Flatbread

  • Mission Street Taco White Corn 4.5" Tortillas, Gluten Free

  • Mr. Tortilla 1 Net Carb Tortillas

  • Trader Joe's Whole Wheat English Muffins

BREAKFAST & HOT CEREALS

  • Grain Berry Shredded Wheat

  • Grain Berry Cinnamon Frosted Whole Grain Shredded Wheat

  • Trader Joe's Shredded Bite-Size Wheat

  • Gluten-free Cream of Rice

  • Arrowhead Mills Steel Cut Oats

  • Quaker 100% Whole Grain Old Fashioned Rolled Oats

  • Kodiak Protein Oats Classic Rolled Oats

CHEESES

  • Galbani Part Skim Ricotta Cheese

  • Lucerne Cheese Slices Thin Swiss

  • Sprouts Whipped Cream Cheese Spread

  • Galbani Sliced Fresh Mozzarella Cheese

  • La Bonne Vie Organic Goat Cheese Log

DAIRY & NON-DAIRY

  • Challenge Unsalted Whipped Butter

  • Land O Lakes Whipped Salted Butter with 45% less fat

  • Lucerne Fat Free Cottage Cheese

  • Fage 2% Milkfat Greek Yogurt

  • Fage 0% Milkfat Greek Yogurt

  • Good Karma Unsweetened Flaxmilk (without added protein)

GRAINS

  • Quaker Grits Old Fashioned

  • Yolele Food Fonio

  • Lundberg Organic Brown Basmati Rice

  • Lundberg California White Basmati Rice

  • Nature's Earthly Choice Organic Italian Pearled Farro

  • Food to Live Organic Oat Groats

GRANOLA

  • Bear Naked Fit V'nilla Almond Granola

  • Nature's Path Love Crunch Dark Chocolate and Red Berries Granola

NUTS & NUT BUTTERS

  • 365 Unroasted & Unsalted Cashews

  • 365 Roasted & Unsalted Almonds

  • Barney Butter Smooth Almond Butter No Added Sugar or Salt

  • Barney Butter Chocolate Almond Butter Blend

  • Base Culture Maple Almond Butter

  • Woodstock Unsalted Smooth Dry Roasted Almond Butter

  • 365 Unsweetened Creamy Cashew Butter

OUT OF ALL THE FLAVORS, YOU CHOOSE TO NOT BE SALTY


Meals can still be delicious without all that salt added in. It's just about finding the right ingredients that are not only healthy, but will also make your dish pop. Hopefully, this list of products gives you a good place to start.

 

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