Module 2 Pull Down Navigation - Select a Page to View ------------------- Introduction What is a Low-Sodium Diet? How Do I Follow a Low-Sodium Diet? Step 1: Stop Adding Salt to Food Step 2: Adapt Your Preferred Foods to Low-Sodium Versions Step 3: Pick Foods Naturally Low in Sodium Step 4: Learn to Read Food Labels Reading a Food Label for Sodium Content Other Tips to Help You Get Started Tracking the Sodium in Your Diet Questions to Ask Your Doctor or Nurse Questions and Answers About a Low-Sodium Diet Low-Sodium Spices, Herbs, Seasonings and Condiments High-Sodium Spices, Herbs, Seasonings and Condiments Foods with Less Than 10 mg of Sodium Per Serving Foods with 10 to 40 mg of Sodium Per Serving Foods with 40 to 65 mg of Sodium Per Serving Foods with 65 to 120 mg of Sodium Per Serving Foods with 120 to 175 mg of Sodium Per Serving Foods with 175 to 350 mg of Sodium Per Serving Foods with 350 to 500 mg of Sodium Per Serving Foods with 500 to 800 mg of Sodium Per Serving Foods with More Than 800 mg of Sodium Per Serving Examples of Low-Sodium Foods Examples of High-Sodium Foods High-Sodium Foods and Low-Sodium Alternatives Examples of Sodium Content of Fast Foods Learn More About Heart Failure

Questions and Answers About a Low-Sodium Diet

Question: Are there sources of sodium that I need to watch out for?

Answer: Most of the sodium we eat comes from salt, but sodium can also be found in many foods, drinks and medicines.

Some things you should know about sodium that can help you eat less of it:

• If your doctor or nurse prescribes an antibiotic, ask for one without sodium.
  
  
• The chemical symbol for sodium is Na. You may also see the symbol NaCl for sodium chloride.
  
  
• Watch for the word soda on food labels. For example you may see sodium bicarbonate (baking soda) or sodium carbonate on packages. These products contain sodium compounds. Try to avoid them if possible.
  
  
• Preservatives account for much of the sodium in processed foods. The names of some high-sodium preservatives are: sodium alginate, sodium sulfite, sodium caseinate, and sodium benzoate.
  
  
• Some over-the-counter drugs have large amounts of sodium. Carefully read the labels. Avoid products such as fizzing drugs.

Question: How can I follow a low-sodium diet when I eat out?

Answer: Many people go out to eat several times each week. Eating out, whether it is at a restaurant, a friend's house, or a party, can be challenging, if you are on a low- sodium diet.

But you can go out to eat and maintain a low-sodium diet, if you are careful.

Use the following tips while eating out:

• Choose restaurants that offer fresh food choices.
  
  
• Pick preparations without breading, because breading contains salt.
  
  
• Be specific about what you want and how you want it prepared when ordering.

For example, ask that your food be prepared without added salt, monosodium glutamate (MSG) or soy sauce.

• Do not be afraid to question your waiter about how the food is prepared.
  
  
• Choose foods without sauces or ask for sauce and salad dressing "on the side".
  
  If you use salad dressing, dip the tines of your fork into the dressing cup and then pierce your food, instead of pouring the dressing over your food. That way you get the flavor without all the sodium.
  
  Use the same technique with other types of sauces such as barbecue, steak, creamed, cheesy, Hollandaise, Alfredo, or red spaghetti sauces. It also works with gravies.
  
  
• Limit the use of condiments that are high in sodium such as Worcestershire sauce, steak sauce, or ketchup.
  
  
• Avoid dishes named au gratin, Parmesan, hashed, Newberg, casserole, and Devonshire, because they are high in sodium.
  
  
• Be careful of foods that are labeled as good for your heart.

These foods are usually low-fat, but they may be high in sodium. In many cases, salt is used to flavor low-fat foods.

• Choose the salad bar. It can be an excellent way to eat a low-sodium meal in a restaurant.

But remember the following guidelines when selecting items:

• Choose fresh vegetables, fruits, and eggs served in their natural state. That includes lettuce greens, spinach greens, tomatoes, cucumbers, onions, radishes, green peppers, red peppers, alfalfa sprouts, fresh mushrooms, broccoli, cauliflower, carrots, red cabbage, and hard boiled eggs.
  
  
• Avoid high-sodium foods including croutons, green olives, black olives, shredded cheese, bacon bits, macaroni salad, potato salad, coleslaw, sunflower seeds, pepperoni, Chinese noodles, pickles, and creamy salad dressings.
  
  
• Choose the following salad dressings: oil and vinegar, lemon, and flavored vinegars such as balsamic and raspberry.

Avoid the regular, light, and fat-free dressings unless you order on the side and dip your fork tines in the dressing. They are all high in sodium.

• If you are at a party, eat fresh fruits and raw vegetables instead of snack foods such as potato chips, salted popcorn, pretzels, or peanuts. Avoid the dips and party spreads because of their high sodium content.

If you decrease your sodium intake before and after a big event where you may be eating a lot of high-sodium foods, you can help prevent your body from retaining fluid.

Question: What can I do to stay on my diet at a fast food restaurant, pizza parlor, or deli?

Answer: Eating at a fast food restaurant, pizza parlor, or deli can be especially difficult, because most of the menu items are very high in sodium.

View this chart for a lists of the sodium content in some typical types of fast foods.

Still it is possible to make lower sodium choices, if you try the following:

At fast food restaurants, choose:

• A hamburger or grilled chicken sandwich without condiments. Add small amounts of mustard or mayonnaise yourself.
• French-fries without salt.
• Salad bar.

At a deli, choose:

• The salad bar.
• Vegetarian sandwiches with fresh vegetables, including lettuce, spinach, tomato, onion, fresh mushrooms, radishes, cucumbers, and sprouts.
• Use small amounts of mayonnaise (1 tablespoon contains 75 mg of sodium) or mustard (1 teaspoon contains 55 mg of sodium) as condiments.
• Avoid items such as the deli meat and cheese sandwiches, sardines, caviar and pickled, or brined foods such as olives.

At a pizza parlor, choose:

• Less sauce.
• More vegetable toppings.
• Ask for fresh mushrooms, green peppers, fresh tomatoes, onions and other fresh vegetables.
• Part-skim mozzarella cheese.
• Avoid pepperoni or sausage and processed cheeses such as Parmesan.