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Eating Less Sodium is Easy - Grocery Shopping

At the grocery store, buy lower sodium foods to prepare healthier meals at home.

Read the information on food packages:

  • Buy unsalted and lower sodium foods whenever possible. Look for words such as “sodium-free”, “low sodium”, “reduced sodium,” or “no added salt” on the package.

  • Compare food labels. Buy the products with the lowest amounts of sodium. Look for foods that contain less than 360 mg of sodium per serving.

  • You can also use the % Daily Value (%DV) on the label to compare products and see if the food has a little or a lot of sodium. Here is a good guide:  

- 5% DV or less is a little

- 15% DV or more is a lot

  • Look for products with a sodium content of less than 15% DV. Check the food labels often because product ingredients may change.

Make wise choices from the four food groups in Eating Well With Canada's Food Guide:

 Vegetables and Fruit

      Buy fresh or frozen vegetables whenever possible.

      Look for canned vegetables that are low in sodium.

      Buy low sodium vegetable juice and tomato juice.

Grain Products

      Choose breads, breakfast cereals and bakery products that are lowest in sodium.

      Enjoy a variety of grains such as barley, quinoa and rice which are naturally sodium free.

      Limit seasoned packaged rice, pastas and instant noodles.

Milk and Alternatives

      Enjoy milk, fortified soy beverages and yogurt because they are low in sodium.

      Look for low-sodium cottage cheese.

Meat and Alternatives

Buy unseasoned meat, poultry, fish, seafood and tofu.

      Choose unsalted nuts.

      Buy low sodium canned beans or try dried beans, peas and lentils.