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.