Cut Back on Sodium: Salt-Slashing Tips, Products, and Recipes
What Do the Sodium Claims on Food Labels Mean?
Here’s a quick breakdown of the different sodium info you might see on packaged foods…Reduced/Less Sodium: Compared to the regular version of that food, this has at least 25% less sodium. (That doesn't always mean the sodium is low.)
Light in Sodium: Similarly, this has at least 50% less sodium than the original.
Low Sodium: This means 140mg or less per serving. Very Low Sodium = 35mg or less.
No Salt Added: Self-explanatory! It means no salt was added during processing, but total sodium reflects how much the food naturally contains.
Sodium Free: The lowest of the low. Less than 5mg per serving.
Pantry Favorites for Reducing Sodium
Bonus: They’re all available on Amazon...
Top Salt-Slashing Tips
Go easy on the condiments. Many bottled condiments are surprisingly high in sodium. Look for reduced-sodium options, use a little less, or add flavor with spices, citrus, and vinegars instead.Rethink tomato-based sauces. Swap jarred salsa for fresh pico de gallo or a DIY mix (like this one) of chopped tomatoes, onions, and herbs. In place of pizza or pasta sauce, try canned crushed tomatoes seasoned with your favorite spices. And check out our lower-salt BBQ sauce from the Hungry Girl Clean & Hungry cookbook!
Rinse canned foods. No-salt-added canned goods are no-brainers, but rinsing regular canned beans and veggies can reduce their sodium by about 35 percent. HG recipes typically call for canned beans rinsed, so those savings are reflected in our nutritional stats.
Choose less-processed meats. Buy raw meat and cook it yourself to keep sodium in check. One thing to watch for: Poultry labeled “plumped” or “enhanced” may contain added broth or a water-and-salt solution. Buying deli meat? Look for lower-sodium varieties.
Recipes with Under 500mg Sodium
Here are just a few of our favorite creations that aren’t heavy on the salt…
Chew on this:
It’s the ninth day of the ninth month, so here are nine savory snack recipes under 200 calories that we love…
Got a friend who wants to cut down on sodium? Send them our salt-slashing tips now.
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*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark. For those on the Diabetic Plan, values may vary.
Questions on the WW Points® values listed? Click here.
Hungry Girl provides general information about food and lifestyle. This information and any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Click here for more information.
