Reading food labels

• Check the food label before buying or using packaged ingredients. Always check the label for the serving size and sodium content.

• Look for products with no more than 140 mg of sodium in one serving.

• Check the % Daily Value column to see what percent of the daily recommended amount of sodium is provided in one serving of the product. Foods with 5% or less in this column are considered low in sodium. Foods with 20% or higher are considered high in sodium.

• Do not choose foods with salt as one of the first three ingredients on the ingredients list. If salt is one of the first three ingredients, it usually means the item is high in sodium.

Shopping

• Buy sodium-free or low-sodium products. Look for the following words on food labels:

  • Low-sodium.

  • Sodium-free.

  • Reduced-sodium.

  • No salt added.

  • Unsalted.

• Always check the sodium content even if foods are labelled as low-sodium or no salt added.

• Buy fresh foods.

Cooking

• Use herbs, seasonings without salt, and spices as substitutes for salt.

• Use sodium-free baking soda when baking.

• Grill, braise, or roast foods to add flavour with less salt.

• Avoid adding salt to pasta, rice, or hot cereals.

• Drain and rinse canned vegetables, beans, and meat before use.

• Avoid adding salt when cooking sweets and desserts.

• Cook with low-sodium ingredients.

Vegetables

Regular canned vegetables (not low-sodium or reduced-sodium). Sauerkraut, pickled vegetables, and relishes. Olives. Chips. Onion rings. Regular canned tomato sauce and paste. Regular tomato and vegetable juice. Frozen vegetables in sauces.

Grains

Instant hot cereals. Bread stuffing, pancake, and biscuit mixes. Croutons. Seasoned rice or pasta mixes. Noodle soup cups. Boxed or frozen macaroni and cheese. Regular salted crackers. Self-rising flour. Rolls. Bagels. Flour tortillas and wraps.

Meats and other proteins

Meat or fish that is salted, canned, smoked, cured, spiced, or pickled. This includes bacon, ham, sausages, hot dogs, corned beef, chipped beef, meat loaves, salt pork, jerky, pickled herring, anchovies, regular canned tuna, and sardines. Salted nuts.

Dairy

Processed cheese and cheese spreads. Cheese curds. Blue cheese. Feta cheese. String cheese. Regular cottage cheese. Buttermilk. Canned milk.

Fruits

Fresh, frozen, or canned fruit with no sauce added. Fruit juice.

Vegetables

Fresh or frozen vegetables with no sauce added. “No salt added” canned vegetables. “No salt added” tomato sauce and paste. Low-sodium or reduced-sodium tomato and vegetable juice.

Grains

Noodles, pasta, quinoa, rice. Shredded or puffed wheat or puffed rice. Regular or quick oats (not instant). Low-sodium crackers. Low-sodium bread. Wholegrain bread and wholegrain pasta. Unsalted popcorn.

Meats and other proteins

Fresh or frozen whole meats, poultry (not injected with sodium), and fish with no sauce added. Unsalted nuts. Dried peas, beans, and lentils without added salt. Unsalted canned beans. Eggs. Unsalted nut butters. Low-sodium canned tuna or chicken.

Dairy

Milk. Soya milk. Yoghurt. Low-sodium cheeses, such as Swiss, Monterey Jack, mozzarella, and ricotta. Sherbet or ice cream (keep to ½ cup per serving). Cream cheese.

Fats and oils

Unsalted butter or margarine.

Other foods

Homemade custard. Sodium-free baking soda and baking powder. Herbs and spices. Low-sodium seasoning mixes.

Drinks

Coffee and tea. Carbonated beverages.

Herbs

• Bay leaves – Soups, meat and vegetable dishes, and spaghetti sauce.

• Basil – Italian dishes, soups, pasta, and fish dishes.

• Cilantro – Meat, poultry, and vegetable dishes.

• Chili powder – Marinades and Mexican dishes.

• Chives – Salad dressings and potato dishes.

• Cumin – Mexican dishes, couscous, and meat dishes.

• Dill – Fish dishes, sauces, and salads.

• Fennel – Meat and vegetable dishes, breads, and cookies.

• Garlic (do not use garlic salt) – Italian dishes, meat dishes, salad dressings, and sauces.

• Marjoram – Soups, potato dishes, and meat dishes.

• Oregano – Pizza and spaghetti sauce.

• Parsley – Salads, soups, pasta, and meat dishes.

• Rosemary – Italian dishes, salad dressings, soups, and red meats.

• Saffron – Fish dishes, pasta, and some poultry dishes.

• Sage – Stuffings and sauces.

• Tarragon – Fish and poultry dishes.

• Thyme – Stuffing, meat, and fish dishes.

Seasonings

• Lemon juice – Fish dishes, poultry dishes, vegetables, and salads.

• Vinegar – Salad dressings, vegetables, and fish dishes.

Spices

• Cinnamon – Sweet dishes, such as cakes, cookies, and custards.

• Cloves – Gingerbread, custards, and marinades for meats.

• Curry – Vegetable dishes, fish and poultry dishes, and stir-fry dishes.

• Ginger – Vegetable dishes, fish dishes, and stir-fry dishes.

• Nutmeg – Pasta, vegetables, poultry, fish dishes, and custard.