Did you know that sodium can hide in foods that don’t even taste salty?

Sodium is often found in:

  • Canned ~ Processed ~ Convenience Foods such as Soups, Lunch Meats, and Frozen Meals.
  • Packaged Pasta ~ Noodle ~ Rice Dishes that contain a Flavor Packet or have Flavoring mixed in.
  • Mixes and Seasonings such as Gravy Mix, Cake Mix, Taco Seasoning, and some Spice Mixes.
  • Sauces and Condiments such as Ketchup, Soy Sauce, BarBeCue Sauces, Salad Dressing, and Relish.
  • Pickled or Fermented Foods, such a sPickles, Kimchi, or Sauerkraut.


Most of us shop by habit. If this sounds like you, it’s time to turn off the automatic pilot! Avoid impulse buys. Make a shopping list before you go to the store. Start reading food labels.

The following tips can help while you shop.

  • IN THE PRODUCE SECTION: Start your shopping here. You’ll find lots of low-sodium foods in this section. Fresh vegetables and fruits have almost bo sodium.
  • IN THE FROZEN FOOD AISLE: Plain frozen vegetables (without sauces) have very little sodium. However, frozen meals are often high in sodium. Limit these as much as possible.
  • IN THE SNACK FOOD SECTION: Look for low-salt versions of your favorite snacks, such as chips, crackers, popcorn, and pretzels.
  • IN THE CANNED & PACKAGED FOOD AISLES: Remember, these foods are often high in sodium. If you buy vegetables that are canned, look for varieties without added salt.
  • AT THE MEAT COUNTER: Look for fresh fish, chicken, and meat. Avoid anything that’s cured or smoked. Even frozen meat can have added sodium. If you’re not sure, ask for help.

*Do you need help preparing your meals? Ask about our PERSONAL NUTRITION COACHING!