Breads, Cereals , and Other Grains Whole grains like brown or wild rice, quinoa, or barley. Whole-wheat or whole-grain pasta and couscous. Whole-grain hot or cold breakfast cereals with no added sugars, like oatmeal or shredded wheat. Unsalted popcorn or low-sodium chips and pretzels.
Main dish recipes 6-grain hot cereal. Asian pork tenderloin. Baked chicken and wild rice with onion and tarragon. Baked macaroni with red sauce. Baked oatmeal. Balsamic roast chicken. Beef and vegetable kebabs. Beef and vegetable stew.
Dining out on a low – sodium diet Skip foods with cheese, bacon or cream. Avoid appetizers. Skip sauces and gravies. A plain hamburger or non-breaded chicken is a better choice than a fried fish sandwich. Skip the pickles, olives, mayonnaise, bacon, cheese and sauces (“extras”).
Beans and lentils, as well as grains, are all low in sodium . Grains such as oats can also help lower bad cholesterol and reduce your risk for type 2 diabetes. Just be sure to use dried beans, or buy the low – sodium variety of canned beans if you’re buying canned foods .
20 Foods That Are Bad for Your Health Sugary drinks. Added sugar is one of the worst ingredients in the modern diet. Most pizzas. Pizza is one of the world’s most popular junk foods . White bread. Most fruit juices. Sweetened breakfast cereals. Fried, grilled, or broiled food . Pastries, cookies, and cakes. French fries and potato chips.
Nature’s Own Life 40-Calorie Honey Wheat has the lowest sodium count on our list at just 130mg for two slices—and, unsurprisingly, the lowest calories as well.
Avoid Frozen, salted meat or fish. Processed meats like ham, corned beef, bacon, sausage, luncheon meats, hot dogs, spare ribs, salt pork, ham hocks, meat spreads. Canned meat or fish. Breaded meats. Canned beans like kidney, pinto, black-eyed peas, lentils. Frozen dinners or side dishes with salt.
Some dairy foods like cottage cheese , buttermilk, and processed cheeses can be high in salt. ” Cheeses , especially processed cheese like American cheese , can contain up to 400 mg of sodium per ounce,” says Brennan.
Government guidelines recommend that people consume less than 2,300 milligrams of sodium per day — about one teaspoon of salt. So if you eat three meals a day, you’ll want to stay within 800 milligrams of sodium per meal , Yurczyk says.
#1 Pizza Hut The saltiest fast-food menu item in America right now is the Meat Lovers 9” Personal PANormous Pizza from Pizza Hut , with an insane 3,670 milligrams of sodium; that’s more than 1,000 milligrams more than the daily recommended allowance.
The 7 Healthiest Things You Can Eat at McDonald’s Fruit & Maple Oatmeal. Hamburger. Southwest Grilled Chicken Salad. Bacon Ranch Grilled Chicken Salad. Egg McMuffin. Artisan Grilled Chicken Sandwich. Fruit ‘N Yogurt Parfait.
Rather than soup, choose a veggie-filled appetizer , like spring rolls , lettuce wraps, or steamed dumplings, to minimize sodium intake. Stick to steamed options rather than fried options to keep sodium levels down.
A common misconception is that peanuts and peanut butter are high in sodium . However, the reality is that a serving (¼ cup/60 mL) of unsalted peanuts is sodium -free. And peanut butter contains much less sodium than people may think.
Salty Six: Foods with Surprising Amounts of Sodium Processed meats. These tasty cuts are the primary source of sodium in the American diet. Pizza and pasta sauces. The low- sodium product choices for your favorite homemade pizza and pasta dishes are expanding all of the time. Bread. Soup. Salt seasonings. Chicken.
Bacon is versatile and delicious, but it should be used as a flavoring agent because of its high sodium content. One ounce of bacon contains around 400 milligrams of sodium , a little less than 20 percent of your recommended daily allowance.