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Navigating the Supermarket for Lower Sodium Foods

Jacqueline Gomes, RD, MBA
Corporate Dietitian, Pathmark Stores

Navigating the supermarket for lower sodium foods can be a challenge, especially when consumers put so much emphasis on processed foods. During a store tour I spend time educating consumers on what classifies a food as “low sodium” and how they can incorporate more naturally low sodium foods in their diets. Here are some tips you can share with your clients:

Read Labels: Although it is best to avoid processed and canned foods because of their higher levels of sodium, consumers can use label reading as a way to look for the most appropriate foods that fall into this category. Encourage items that say “low sodium” or “reduced sodium”. Classic examples of where you may find these include canned soups and vegetables and some breads. For example, certain bread manufactures are now reformulating recipes with less sodium (130mg versus 220mg per slice) – that’s a great savings! Consider soups; some brands have up to 45% less sodium than their regular varieties. These items come in handy for busy families who need a simple meal in a hurry; soups are also a great way to get more vegetables in the diet. For consumers who may have more time for meal preparation, instruct them on making homemade soup using a fat free, low sodium chicken or vegetable broth and a variety of vegetables.   

What to look for:

• Sodium free: less than 5 mg sodium per serving
• Very-low sodium: no more than 35 mg sodium per serving
• Low-sodium: no more than 140 mg sodium per serving
• Choose More Fruits and Vegetables: Not only are fruits and vegetables naturally low in sodium, but many are rich in potassium which can help flush out more sodium from the body. Think bananas, oranges, potatoes and tomatoes!
• Hit the Spice Aisle: We all know that salt adds flavor to poultry, fish and other meats; however, using a delicious alternative such as Mrs. Dash® Salt-Free Seasonings will incorporate plenty of flavor without sodium or MSG. These salt-free seasoning blends give meats and vegetables a powerful kick of flavor.
• Fat-Free and Low Fat Dairy: A rich source of calcium and protein – dairy is essential for strong bones. Additionally, according to a study published in the journal of Hypertension. 2008;51:1-7, eating low-fat foods and dairy products high in calcium and vitamin D decreased the risk of developing high blood pressure and heart disease in a large group of middle-aged and older women. However, taking calcium and vitamin D supplements did not affect the risk of high blood pressure or heart disease. Encourage skim or 1% milk and yogurt.
• Nuts: Almonds, hazelnuts, mixed nuts, peanuts, walnuts and peanut butter are all rich sources of magnesium, protein and fiber. Choose the salt free variety and you’ll benefit from these nutrients without the extra sodium.
• Choose Whole Grains. Brown rice and whole wheat pasta are typically low sodium foods. Limit rice and pasta mixes that are pre-seasoned since these items have high levels of sodium. Think of them as the “shelf-stable” version of frozen entrees. Instead, go for instant brown rice if you’re crunched for time or prepare whole wheat pasta with fresh tomato sauce.

Navigating the supermarket for lower sodium alternatives doesn’t have to be difficult. Consumers can choose a variety of fresh foods and even certain convenience foods that are rich in nutrition and don’t compromise on taste!

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