Low-Sodium Shopping List - Food and Health Communications

Low-Sodium Shopping List Fruits: ___ Apples ___ Bananas ___ Oranges ___ Berries ___ Cherries ___ Melon ___ Peaches ___ Pears ___ Plums ___ Tangerines ___ Canned fruit in water or juice ___ Dried fruit ___ Frozen fruit Veggies: ___ Broccoli ___ Cauliﬂower ___ Cucumbers ___ Kale ___ Lettuce ___ Onions ___ Peppers ___ Potatoes ___ Corn ___ Tomatoes ___ Yams ___ Canned vegetables (low in sodium) ___ Frozen vegetables (low in sodium, no sauce) Protein: ___ Canned beans (low in sodium) ___ Dried beans ___ Eggs ___ Fish ___ Lean beef ___ Lean poultry ___ Nut butter ___ Nuts ___ Peas ___ Seafood Dairy: ___ Calcium- fortiﬁed milks (like almond milk or soy milk) ___ Cheese (low- fat or nonfat, look for low- sodium options too) ___ Nonfat yogurt ___ Skim milk Grains: ___ 100% whole grain bread (look for options light in sodium) ___ 100% whole grain crackers (look for options light in sodium) ___ 100% whole grain cereal (low sugar) ___ 100% whole grain pasta ___ Brown rice ___ Bulgur ___ Oats ___ Popcorn (low- sodium, low- fat versions) ___ Quinoa (c) Food and Health Communications, Inc Brought to you by: __________________ Low-Sodium Success Tips: MyPlate advises people to "Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with a lower number." This is great advice for your next shopping trip. Compare the Nutrition Facts labels for similar products -- which ones have high levels of sodium per serving? The % Daily Value (DV) can be very helpful here, because as a general rule 5% or less is low, while 20% or more is high. The Centers for Disease Control and Prevention (CDC) have revealed that "More than 75% of the sodium Americans eat comes from restaurant, prepackaged, and processed foods." When you're shopping, see if you can limit the number of boxed and frozen meals that you buy. Replace them with fresher alternatives! That’s why this sample list is full of fresh fruits and vegetables, along with whole grains, low-fat dairy, and lean protein.

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Transcript of Low-Sodium Shopping List - Food and Health Communications

Page 1: Low-Sodium Shopping List - Food and Health Communications

Veggies:

___ Broccoli___ Cauliflower___ Cucumbers___ Kale

___ Lettuce___ Onions___ Peppers___ Potatoes___ Corn___ Tomatoes___ Yams___ Canned vegetables (low in sodium)___ Frozen vegetables (low in sodium, no sauce)

Protein:

___ Canned beans (low in sodium)___ Dried beans

___ Eggs___ Fish___ Lean beef___ Lean poultry___ Nut butter___ Nuts___ Peas___ Seafood

Dairy:

___ Calcium- fortified milks (like almond milk or soy milk)___ Cheese (low- fat or nonfat, look for low- sodium options too)___ Nonfat yogurt___ Skim milk

Grains:

___ 100% whole grain bread (look for options light in sodium)___ 100% whole grain crackers (look for options light in sodium)___ 100% whole grain cereal (low sugar) ___ 100% whole grain pasta___ Brown rice___ Bulgur___ Oats___ Popcorn (low- sodium, low- fat versions)___ Quinoa

Low-Sodium Success Tips:

MyPlate advises people to "Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with a lower number." This is great advice for your next shopping trip. Compare the Nutrition Facts labels for similar products -- which ones have high levels of sodium per serving? The % Daily Value (DV) can be very helpful here, because as a general rule 5% or less is low, while 20% or more is high.

The Centers for Disease Control and Prevention (CDC) have revealed that "More than 75% of the sodium Americans eat comes from restaurant, prepackaged, and processed foods." When you're shopping, see if you can limit the number of boxed and frozen meals that you buy. Replace them with fresher alternatives! That’s why this sample list is full of fresh fruits and vegetables, along with whole grains, low-fat dairy, and lean protein.