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6 think fresh

 Most of the sodium Americans eat is found in processed 

 foods. Eat highly processed foods less often and in 

smaller portions—especially cheesy foods, such as pizza; 

cured meats, such as bacon, sausage, hot dogs, and deli/ 

luncheon meats; and ready-to-eat foods, like canned chili, 

ravioli, and soups. Fresh foods are generally lower in sodium.

 enjoy home-prepared foods

 Cook more often at home—where you are in control of 

 what’s in your food. Preparing your own foods allows 

you to limit the amount of salt in them.

 fill up on veggies and fruits—they are 

 naturally low in sodium

 Eat plenty of vegetables and fruits—fresh or frozen. 

Eat a vegetable or fruit at every meal.

choose dairy and protein foods that

are lower in sodium

Choose more fat-free or low-fat milk and yogurt in 

place of cheese, which is higher in sodium. Choose fresh 

beef, pork, poultry, and seafood, rather than those with salt 

added. Deli or luncheon meats, sausages, and canned products 

like corned beef are higher in sodium. Choose unsalted nuts 

and seeds.

 adjust your taste buds

 Cut back on salt little by little—and pay 

attention to the natural tastes of various 

foods. Your taste for salt will lessen over time.

salt and sodium

10 tips to help you cut back

It’s clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Everyone, 

including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon 

of salt). Adults age 51 and older, African Americans of any age, and individuals with high blood pressure, diabetes, 

or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day.

 skip the salt

 Skip adding salt when cooking. Keep salt off the 

 kitchen counter and the dinner table. Use spices, 

herbs, garlic, vinegar, or lemon juice to season foods or 

use no-salt seasoning mixes. Try black or red pepper, 

basil, curry, ginger, or rosemary.

 read the label

 Read the Nutrition Facts label and the ingredients

 statement to find packaged and canned foods lower 

in sodium. Look for foods labeled “low sodium,” “reduced 

sodium,” or “no salt added.” 

 ask for low-sodium foods when 

 you eat out

 Restaurants may prepare lower sodium foods at 

your request and will serve sauces and salad dressings 

on the side so you can use less.

 pay attention to condiments

 Foods like soy sauce, ketchup, pickles, olives, 

 salad dressings, and seasoning packets are high 

in sodium. Choose low-sodium soy sauce and ketchup. 

Have a carrot or celery stick instead of olives or pickles. 

Use only a sprinkling of flavoring packets instead of the 

entire packet.

 boost your potassium intake

 Choose foods with potassium, which may 

 help to lower your blood pressure. Potassium 

is found in vegetables and fruits, such as potatoes, beet 

greens, tomato juice and sauce, sweet potatoes, beans 

(white, lima, kidney), and bananas. Other sources of 

potassium include yogurt, clams, halibut, orange juice, 

and milk.

 DG TipSheet No. 14

 June 2011

Center for Nutrition USDA is an equal opportunity 

Policy and Promotion provider and employer.

 

Go to www.ChooseMyPlate.gov for more information.

10

tips

Nutrition 

Education Series