FMSW Low Salt/ Low Sodium Diet
Our bodies only need ¼ teaspoon of salt every day, but most Americans eat 5 or more teaspoons of salt per day.
Current guidelines recommend everyone, even kids, limit their sodium to under 2300 mg (1 teaspoon) per day, and
that people over 50 years old, African Americans, and people with high blood pressure, diabetes or chronic kidney
disease limit their intake to a maximum of 1500 mg per day.
Every 1000 mg/day increase in sodium intake increases mortality by 20%.
Many foods that do not taste salty may still be high in sodium. Large amounts of sodium can be hidden in canned,
processed and convenience foods.
Helpful Hints to Limit Salt Intake:
 Eat more:
o fresh fruits and vegetables, frozen vegetables, dried beans, eggs, etc.
o fresh or frozen meat, poultry and fish
o home-cooked meals. You have control over what you add.
 Do not touch the salt shaker. Leave it off of the table
 At restaurants, ask for sauces and salad dressings on the side so you can control the amount you use.
 Experiment with other spices (which do not contain salt) in order to make your food more enjoyable.
Try herbs, lemons, oranges, wine and Tabasco sauce.
 Eat less:
o salty snacks (potato chips, pretzels, popcorn, nuts).
o MSG and other additives with the word "sodium" in the name.
o soy sauce, canned soups, and canned vegetables.
o processed meats such as sausage, hot dogs, and salami.
o frozen prepared foods such as pizza, burritos, breaded meats, etc.
o buttermilk, and watch out for cheese, incl. cottage cheese.
 Careful with packaged, processed mixes for things like potatoes, rice, pasta, and stuffing. Cook your
own and flavor them yourself. It's cheaper too!
 Ask your doctor if you can eat the "lite" salt or salt substitute (which
may have potassium.) This may be harmful if you have kidney
problems or are on certain medications.
 Avoid medications with sodium, such as alka seltzer,
bromoseltzer, and baking soda.
Learn to read FOOD LABELS – (“low sodium” = 140 mg or less per serving)
Tips for reading food labels:
1. Review the serving size.
2. If you eat the same size serving as the one listed on the label,
then you are eating the amount of sodium that is listed.
3. If the amount you are eating is larger or smaller, the amount of
sodium you are eating will also be larger or smaller.
Pay extra attention to labels on:
Soups
Salad dressings
Batter mixes (e.g. for biscuits, pancakes)
Spaghetti and pizza sauce
Canned vegetables and beans
Pickles
Eat LESS:
canned beans,
vegetables,
soups
frozen dinners
cheese
pizza
processed meat
bacon, hot dogs,
smoked meat
salty snacks:
chips, pretzels,
salted nuts
Sodium per serving
High Sodium Choice
Salty snacks: Chips, pretzels
Salted nuts 1 ounce
Salad Dressings, 2 Tablespoons
prepared
sauces &
dressings
Sodium per serving
120-250 mg
Lower Sodium Alternative
Fresh vegetables and fruits
Unsalted nuts 1 ounce
3-10 mg
225-430mg
Oil and vinegar or vinaigrette
0 mg
1025 mg
800 mg
465 mg
585 mg
Fresh pork 3 oz.
Roast beef 3 oz.
Chicken 3 oz.
Hamburger (lean) 3.5 oz.
60 mg
60 mg
77-87 mg
77 mg
443 mg
918 mg
157 mg
Swiss cheese 1 oz.
Yogurt, plain 1 cup
Milk, 1 Cup
75 mg
115 mg
122 mg
63 mg
Dried beans, peas, or lentils 1 cup
4 mg
Grains
Instant oatmeal ¾ cup
Shredded wheat or puffed rice cereal
Prepackaged rice mix
Ramen noodles, as prepared
Bread, whole wheat 1 slice
180 mg
<10 mg
230 mg
1960 mg
159 mg
Regular cooking oatmeal ¾ cup
Cereal (ring, nugget, flake) 2/1 – 1 Cup
Rice cooked in plain water
Spaghetti, 1 cup
Brown rice cakes, 2 cakes
5 mg
175-350 mg
8 mg
7 mg
59 mg
Soups, Sauces
Tomato juice, canned ¾ cup
Canned pasta sauce ( 1/4 cup)
Canned soup 1 cup
660 mg
125-275 mg
600-1300 mg
Tomato 1 small
No salt added pasta sauce (¼ cup)
“Reduced sodium” soups 1 cup
11 mg
25 mg
>400 mg!
Garlic salt 1 tsp
Butter 1 tablespoon
1480 mg
117 mg
Garlic powder 1 tsp
Butter, unsalted
1 mg
2 mg
Meat
Ham 3 oz.
Corned beef 3 oz.
Bacon 3 slices
Hot dog (beef) 1 medium
Dairy
American cheese 1 ounce
Cottage cheese, low fat 1 cup
Buttermilk, 1 Cup
Other protein
Egg, whole 1 large
Restaurant Dining Tips:
Appetizers:
Select fresh fruit or vegetables
Avoid soups and broths
Stay away from bread/ rolls with salty, buttery crusts
Salads:
Order dressings on the side or use oil and vinegar
Main Courses:
Select broiled, grilled, or roasted meat, poultry, fish
Select plain vegetables, get sauces on the side
Avoid casseroles, mixed dishes, gravies