Reading food labels

• Check food labels for the amount of sodium per serving. Choose foods that have less than 140 mg (milligrams) of sodium in each serving.

• Check food labels for the number of calories per serving. This is important if you need to limit your daily calorie intake to lose weight.

• Check food labels for the serving size. If you eat more than one serving, you will be eating more sodium and calories than what is listed on the label.

• Look for foods that are labelled as “sodium-free,” “very low sodium,” or “low sodium.”

  • Foods labelled as “reduced sodium” or “lightly salted” may still have more sodium than what is recommended for you.

Cooking

• Avoid adding salt when cooking. Ask your healthcare provider or dietitian before using salt substitutes.

• Season food with salt-free seasonings, spices, or herbs. Check the label of seasoning mixes to make sure they do not contain salt.

• Cook with heart-healthy oils, such as olive, rapeseed, soyabean, or sunflower oil.

• Do not fry foods. Cook foods using low-fat methods, such as baking, boiling, grilling, and broiling.

• Limit unhealthy fats when cooking by:

  • Removing the skin from poultry, such as chicken.

  • Removing all visible fats from meats.

  • Skimming the fat off from stews, soups, and gravies before serving them.

Meal planning

• Limit your intake of:

  • Processed, canned, or pre-packaged foods.

  • Foods that are high in trans fat, such as fried foods.

  • Sweets, desserts, sugary drinks, and other foods with added sugar.

  • Full-fat dairy products, such as whole milk.

• Eat a balanced diet. This may include:

  • 4–5 servings of fruit each day and 4–5 servings of vegetables each day. At each meal, try to fill one-half of your plate with fruits and vegetables.

  • Up to 6–8 servings of wholegrains each day.

  • Up to 2 servings of lean meat, poultry, or fish each day. One serving of meat is equal to 3 oz (85 g). This is about the same size as a pack of cards.

  • 2 servings of low-fat dairy each day.

  • Heart-healthy fats. Healthy fats called omega-3 fatty acids are found in foods such as flaxseed and cold-water fish like sardines, salmon, and mackerel.

• Aim to eat 25–35 g (grams) of fibre a day. Foods that are high in fibre include apples, broccoli, carrots, beans, peas, and wholegrains.

• Do not add salt or condiments that contain salt (such as soya sauce) to foods before eating.

• When eating at a restaurant, ask that your food be prepared with less salt or no salt, if possible.

• Try to eat 2 or more vegetarian meals each week.

• Eat more home-cooked food and eat less restaurant, buffet, and fast food.

General information

• Do not eat more than 2,300 mg of sodium a day. The amount of sodium that is recommended for you may be lower, depending on your condition.

• Maintain a healthy body weight as directed. Ask your healthcare provider what a healthy weight is for you.

  • Check your weight every day.

  • Work with your healthcare provider and dietitian to make a plan that is right for you to lose weight or maintain your current weight.

• Limit how much fluid you drink. Ask your healthcare provider or dietitian how much fluid you can have each day.

• Limit or avoid alcohol as instructed by your healthcare provider or dietitian.

Fruits

All fresh, frozen, and tinned fruits. Dried fruits, such as raisins, prunes, and cranberries.

Vegetables

All fresh vegetables. Vegetables that are frozen without sauce or added salt. Low-sodium or sodium-free tinned vegetables.

Grains

Bread with less than 80 mg of sodium per slice. Whole-wheat pasta, quinoa, and brown rice. Oats and oatmeal. Barley. Millet. Porridges made from coarsely ground grains. Wholegrain and whole wheat cereal.

Meats and other protein foods

Lean cuts of meat. Skinless chicken and turkey. Fish with high omega-3 fatty acids, such as salmon, sardines, and other cold-water fishes. Eggs. Dried beans, peas, and edamame. Unsalted nuts and nut butters.

Dairy

Low-fat or fat-free (skimmed) milk and dried milk. Rice milk, soya milk, and almond milk. Low-fat or fat-free yoghurt. Small amounts of reduced-sodium block cheese. Low-sodium cottage cheese.

Fats and oils

Olive, canola, soyabean, flaxseed, avocado, or sunflower oil.

Sweets and desserts

Stewed apples. Granola bars. Sugar-free custards and jellies made from gelatine. Frozen fruit bars.

Seasoning and other foods

Fresh and dried herbs. Lemon or lime juice. Vinegar. Low-sodium ketchup. Salt-free marinades, salad dressings, sauces, and seasonings.

Fruits

Fruits that are dried with sodium-containing preservatives.

Vegetables

Tinned vegetables. Frozen vegetables with sauce or seasonings. Creamed vegetables. Chips. Onion rings. Pickled vegetables and sauerkraut.

Grains

Bread with more than 80 mg of sodium per slice. Hot or cold cereal with more than 140 mg sodium per serving. Salted pretzels and crackers. Pre-packaged breadcrumbs. Bagels, croissants, and biscuits.

Meats and other protein foods

Ribs and chicken wings. Bacon, ham, pepperoni, bologna (polony), salami and packaged sliced meats. Hot dogs, bratwurst, and sausage. Tinned meat. Smoked meat and fish. Salted nuts and seeds.

Dairy

Whole milk and cream, including light cream. Buttermilk. Processed cheese, cheese spreads, and cheese curds. Regular cottage cheese. Feta cheese. Grated cheese. String cheese.

Fats and oils

Butter, lard, shortening, ghee, and bacon fat. Tinned and packaged gravies.

Seasoning and other foods

Onion salt, garlic salt, table salt, and sea salt. Marinades. Regular salad dressings. Relishes, pickles, and olives. Meat flavourings and tenderisers, and bouillon cubes. Horseradish, ketchup, and mustard. Worcestershire sauce. Teriyaki sauce, soya sauce (including reduced sodium). Hot sauce and Tabasco sauce. Steak sauce, fish sauce, oyster sauce, and cocktail sauce. Taco seasonings. Barbecue sauce. Tartar sauce.