When you need to cut back on or eliminate something within your diet, it can be an overwhelming process. As you scan through nutrition labels, it can suddenly feel like none of your go-to foods meet your new standards! I went through this process with going dairy free. And now, a family member is going through it with implementing a low sodium diet. When you look at nutrition labels across common grocery store products, the levels of sodium can be surprisingly high. (Who knew that bread can be high in sodium??)
Changing up your dietary habits is not an easy task. Breaking routine can be tricky, especially when it comes to parting with foods you often enjoy! While change isn’t easy, it can be worth it. And the more you know about your restrictions and limits, the more you can find a healthy balance.
When you are in the midst of changing your diet, something as simple as grocery shopping can become a stressful and tedious task. If you are making an effort to consume less sodium within your diet, it’s likely that your grocery list might have some major shifts. After all, there is so much sodium incorporated within packaged and pre-made foods! But, it can be accomplished. I hope this grocery list for a low sodium diet helps make your adjustment and shopping process easier to navigate.
A low sodium diet isn’t right for everyone – please consult with your doctor first.
Guide to Food Categories for a Low Sodium Diet
Snacks:
In my opinion, snacks are the trickiest thing to manage while keeping your sodium low. Snacks like chips, pickles, and frozen foods usually have high levels of salt. When it comes to these foods, they can cause you to reach your daily intake goal in just a few moments! Instead of processed snacks, try snacking on the below foods. Pro tip: try meal prepping your snacks to avoid giving into cravings that will take you off track!
Low Sodium Snack Examples:
- Unsalted popcorn
- Original flavor hummus (watch out for the flavored varieties!)
- Greek yogurt
- Fruit smoothie
- Unsalted nut mixes
- Apples or celery with nut butter
- No salt cottage cheese
Proteins:
If you stick to homemade, fresh protein sources, keeping the sodium low should be fairly easy. If you are opting for canned or frozen forms of protein, make sure you check that nutrition label! Often, frozen and canned proteins are heavily salted. The same goes for pre-made proteins at your grocery stores, and for processed meats like deli meat or sausages.
Low Sodium Protein Examples:
- Chickpea pasta
- Fish
- Chicken
- Ground turkey
- Lean cuts of beef or pork
Grains:
When it comes to grains, simple can be best. While buying pre-seasoned grain mixes can be tempting for ease of cooking, they also tend to include additional salt. I was also surprised to learn that pre-made fresh pasta and gnocchi include high levels of salt! Depending on the type of bread you purchase, the sodium levels can also vary greatly. When looking for low sodium grains, try including plain, whole grains and take a look at the nutrition labels. Then, add your own seasoning!
Examples include:
- Couscous
- Quinoa
- Basmati rice
- Brown rice
- Boxed pasta
- Certain whole grain breads
Fruits & Veggies:
Fruits and vegetables are so healthy for you in general! So it comes as no surprise that these natural sources of vitamins and hydration are great for a low sodium diet. Just be careful to watch out for pre-made vegetables. Whether they are frozen vegetables with sauces or vegetables pre-made at your grocery store, these tend to include high amounts of salt. Instead, opt for plain or steamed vegetables and add your own seasoning.