What to Eat on a Low Sodium Diet Plan

Did you read our article about how much sodium you should have per day? 

Like we learned in the previous article, many Americans are eating too much sodium on a daily basis. In fact, men in their 20s and 30s tend to eat the highest amount of sodium per day. 

If you noticed that you are eating too much sodium or salt in your diet, you’re in the right place.

Our previous article recommended tracking your daily food intake and realize that you are eating more sodium than you should be?

Today we’re going to focus on eating a low sodium diet. What foods you should be eating and what foods to avoid. We’ll also offer restaurant suggestions and a sample low sodium diet meal plan to help you get started.

What is a Low Sodium Diet?

By definition, eating a low sodium diet means that you are eating less than 2,300 mg per day. Ideally, though, you should be eating closer to 1,500 mg per day or less. 

High blood pressure and edema, or swelling, can be caused by high sodium diets. Swelling around the heart and lungs can cause the heart to have to work harder, raising your blood pressure. 

Some people can also retain water elsewhere in the body and look bloated as a result. If you notice that you aren’t able to lose weight easily, too much sodium might be the reason.

By choosing a low sodium diet, you are reducing your risk of heart-related conditions which can lead to heart failure.

The Difference between Golden Era Bodybuilders vs Now

Have you noticed that not many bodybuilders of today have the classic, tapered physique of Golden Era bodybuilders? 

Most bodybuilders of the Golden Era didn’t worry much about their sodium levels in their diet plans. So, what’s different between then and now?

Some blame growth hormones and the use of insulin as the reason for the appearance of bloat in some bodybuilders. It could also be ultra high calorie diets that some bodybuilders and weight lifters swear by.

Whatever the reason, some bodybuilders of today could stand to review their diet and supplement intake. The potential dangers and lasting effects on their bodies may not be worth the temporary increase in muscle mass and energy.

Now, let’s take a look at the best foods to eat when choosing a low sodium diet plan.

What Can You Eat on a Low Sodium Diet?

It turns out, there are a lot of things you can eat when following a low sodium diet plan. Depending on how you eat now, you might not have to give up much to eat this way. 

If you’ve been tracking your food, you’ll have a good idea of what foods to cut after reading this article. If you keep tracking, then you’ll be able to see the difference in sodium levels by changing your eating habits.

First, let’s take a look at what you can eat when dining out and what foods you should avoid. Then, we’ll go over your low sodium food shopping list and also give you a sample meal plan.

Tips for Eating Out

When you are eating a specific diet, eating out can feel overwhelming or too difficult for some. We don’t want you to feel that you have to avoid eating out if you want to follow a low sodium diet plan.

In fact, we want to encourage you to continue eating similar to how you did before. And if eating out has been part of your life, we hope you continue to do so.

Many restaurants now list nutrition facts right on the menu. If the one you choose doesn’t, it can be harder to choose. Don’t be afraid to ask your server questions about the sodium content on menu items.

Here are some tips and tricks you can use to help you make low sodium diet choices at your favorite restaurants. To make it even easier, we’ll break it down by course.

1. Appetizer

• Opt for
  • Fresh bruschetta
  • Hummus with veggies
  • Non-breaded shrimp
  • Fresh or steamed veggies
• Soups and broths should be avoided
• Only eat the bread if there isn’t a salty crust, and limit yourself to one piece. Bread can have hidden sodium. Ask the server if you aren’t sure what’s in the bread.
• Look past any breaded and fried choices, which tend to be high in sodium
• Choose a salad with dressing on the side so you can control the portion used
• Cheese, cured meats, pickled or marinated vegetables are usually high in sodium

2. Main Course

• Look for words like grilled, baked, broiled and steamed when making your choices
• Avoid fried and breaded foods
• Ask if you can get an item without salt or MSG added
• If there is a special sauce or condiment in the meal, ask for it to be omitted or put on the side and only use half or less
• Casserole and mixed foods in sauces tend to be high in sodium

3. Dessert

• Stick with plain fruit or cakes
• Avoid ice cream and choose gelato or gelatin instead
• Sauces and creams should be avoided as well

It’s best to steer clear of buffet restaurants. The foods in buffets tend to be higher in sodium and nutrition information is not readily available. 

You could easily eat 1,500 mg of sodium or more in just one meal if you go to a buffet. It’s just not worth it.

Ask about nutrition facts if you are going to a fast food or chain restaurant if it isn’t listed on the menu board. 

Grocery Shopping for your Low Sodium Diet Plan

Success at the grocery store means having a shopping list prepared with low sodium food options.

We’re going to help you put together a grocery list. It won’t be a list of everything you can get in the store, just an idea of what to buy. Check labels when making decisions for the best low sodium option.

Then, we’ll help you put together a sample meal plan to use the groceries you just bought.

1. Produce

You get the idea…

Pretty much all fruits and vegetables are okay on a low sodium diet. Raw is best, but if you want to cook them, choose to bake, broil, steam or grill. Say no to frying in oil.

Opt for ghee (clarified butter) over regular butter or margarine. Ghee has no sodium in it, butter has up to 200 mg of sodium per tablespoon depending on the brand.

2. Dairy

• Light cream cheese
• Swiss cheese
• Goat cheese
• Ricotta
• Fresh mozzarella
• Milk
• Plain greek yogurt

Avoid hard and processed cheeses as they are high in sodium. Cottage cheese is also high in sodium, having as much as 1,000 mg per cup! Also beware of feta cheese, which can have as much as 1,600 mg in a cup.

Buttermilk is also high in sodium and should be avoided.

3. Grains and Bread

• Whole wheat or whole grain pasta and bread
• Shredded wheat
• Sprouted bread
• Low sodium snack options: crackers, pretzels
• Pita

Where you can, choose low or no-sodium bread and grain options.

Whole wheat and whole-grain pasta and bread tend to have lower sodium than white flour versions. Make sure to check the nutrition labels when deciding.

4. Frozen Foods

• Vegetables – no salt, butter or sauce added
• Gelato
• Frozen yogurt
• Seafood 

There won’t be a lot of options in the frozen food section that are low sodium. You’ll have to check the nutrition label carefully.

Most prepared frozen foods will be high in sodium. Some manufacturers do have low sodium options if you are pressed for time and need something quick.

5. Canned and Prepared Foods

For any of these, choose the low sodium or no-sodium canned or prepared items:

• Beans
• Vegetables
• Soups
• Broths
• Stocks

Try to avoid premade soups, stews, sauces, and mixes. They tend to have a lot of salt and sodium added during processing. 

If you like canned beans and vegetables, make sure you rinse them well before using to reduce the sodium. You can also get dried beans and prepare them yourself, so you can avoid the sodium.

6. Meat and Seafood

• Pork loin
• Haddock
• Halibut
• Lamb
• Salmon
• Beef
• Turkey
• Tuna 

You might notice that we didn’t mention chicken on this list. You can certainly have chicken, but read the label to see if there is solution added.

Many brands will add a brine solution to chicken when processed which increases the sodium content.

You can also buy seafood frozen but it can also have salt added when frozen to help with preservation. Be cautious and read labels before you make selections to purchase.

7. Oils, Dressings, Condiments

• Olive
• Safflower
• Sunflower
• Soybean
• Peanut
• Low sodium dressings
• Low sodium condiments
• No salt added herbs and spices

You can use oil for cooking and make dressings and sauces. Check labels for low sodium and no sodium options when it comes to prepared dressings and condiments.

You might find that making your own tastes better. Plus, you can control the amount of salt in the recipe.

There are also herb and spice blends that you can buy that don’t have any salt added to use for flavoring.

Tips for Grocery Shopping Success

Don’t let grocery shopping be an overwhelming process. Try our tips to get in and out quickly with the right low sodium foods:

• Meal plan: If you struggle with what to purchase, try making a meal plan, like the sample one below. Then, create your shopping list around your meal plan. That way, you’ll only buy what you need and you won’t have to worry about what to eat throughout the week.
• Shop the perimeter: The healthiest foods are usually on the outside aisles of the grocery store. Buy 90 percent of your groceries along the perimeter and then get the rest from the other aisles. Things like pasta, rice, spices, and cereal will all be found in the center aisles.
• Don’t give in to temptation: Make a list and stick to it. Avoid impulse buys and going to the grocery store when you’re hungry. You don’t want to give in to processed foods and salty snacks, which will derail your low sodium diet plan.

Low Sodium Diet Sample Meal Plan

Now that you’ve gotten your low sodium foods, you’re ready to start eating. To help you put together your meals each day, we’ve come up with a sample meal plan for you.

When it comes to eating a low sodium diet, you have to give up some conveniences. You will be preparing and cooking more of your meals. Unfortunately, many prepared foods are high in sodium and won’t work with this diet plan.

Monday

Let’s start off the week right!

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Drink Options

Choose any of the following with your meals:

• Coffee
• Tea
• Milk
• Water
• Apple juice
• Orange juice

Snack Options

Eat a snack between meals as needed:

• 2 oz fruit or raw vegetables
• Nut butter for dipping
• 2 oz goat, swiss or cream cheese with low sodium crackers
• 1 oz no salt added pretzels
• 1 cup no salt added popcorn
• Rice cakes

Dessert Options

• Small slice of angel food cake with 4 oz strawberries
• 3 oz frozen yogurt or gelato
• Fruit smoothie made with 4 oz each milk or water and fruit
• 4 oz mixed fruit

Seasoning Options

Use any of these to add flavor to your dishes and snacks so you don’t go for the salt shaker:

• Lemon or lime juice
• No salt added herb or spice blends
• Garlic
• Onion 
• Ginger
• Peppers

Serving Sizes

Do you know how many servings you should get of each type of food? It’s important to get the right number of servings each day, as well as maintain portion control.

We already provided portion sizes in the sample mean plan. Here are serving sizes you should aim for throughout the day:

• Protein: Two to three servings per day. Serving size examples:
  • Two to three oz of fish or lean meats
  • One egg
  • One half cup of beans or legumes
• Dairy: Two to three servings per day. Serving size examples:
  • 1 cup milk
  • Two to three oz of low sodium cheese
  • One half cup greek yogurt
• Grains and bread: Six servings per day. Serving size examples:
  • One slice of bread
  • One half bagel
  • One half cup rice or pasta
• Snacks and dessert: Limit to 2 – 3 servings or less per day. Serving size examples:
  • One slice of angel food cake
  • One cup fruit
  • One cup sorbet or gelato
  • One tablespoon jelly
  • One half cup pretzels, chips
• Spices and condiments: Use as much as you needed, keeping sodium levels in mind.
• Butter and oil: use sparingly, only as needed.

Final Thoughts

Eating a low sodium diet doesn’t have to be bland or boring. We hope you enjoyed the sample low sodium diet meal plan and recipes we provided. Use this information as a starting point to create your own meal plan and grocery list.

If you have noticed that your blood pressure has been high or you’ve been bloated, check in with your doctor. Have your blood pressure checked again in a few weeks to see how the low sodium diet is affecting you.

If you are bodybuilding or working with a trainer, you might find that you need larger portions. Just make sure you are tracking your food so you can keep your sodium levels in check. And don’t forget about zero and very low sodium options like fruits and vegetables.

Do you eat a low sodium diet? What are your favorite meals to eat? Do you have a recipe you want to share? Let us know in the comments below.