What Can I Eat to Stay Healthy?

To stay healthy, it is best to eat from all the food groups and choose foods with lots of color to ensure you get the nutrients you need. Here are low sodium options from every food group.


  • Plain rices and pastas (instant mixes contain added salt)
  • Dry cereals with less than 140 mg of sodium per serving (shredded wheat, puffed rice, puffed wheat)
  • Regular cooked cereals, such as oatmeal and cream of wheat
  • Air-popped popcorn (try low-sodium spray margarine to add flavor)
  • Unsalted nuts and pretzels
  • White, whole or cracked wheat, rye, French, Italian, pumpernickel breads, plain rolls and crackers (limit regular bread products to 4 per day). Ezekiel Bread is one brand that has very low sodium and is in the freezer section.
  • Salt-free breads and crackers, melba toast, matzo crackers and bread sticks


  • Unsalted fresh or frozen lean beef, pork, poultry, lamb, veal and fish
  • Dried (legumes) beans, peas, lentils; soybeans, unsalted peanut butter, unsalted nuts, eggs
  • Milk and Dairy Products (2 servings per day)
  • Skim or 1% milk
  • Dry cottage cheese, natural cheeses (Swiss)
  • Low-fat frozen yogurt and regular yogurt, ice-milk and sherbets
  • Fresh seafood that is high in Omega-3 fatty acids 1-2 times per week

Vegetables and Fruits

  • Fresh or frozen fruits or vegetables, no salt added
  • Canned fruit, in its own juices
  • Dried fruit
  • Some canned tomato products, such as diced tomatoes, no salt added
  • Fresh fruit and vegetables (5-10 servings per day); use a wide variety

Fats and Oils

  • Canola, olive and flaxseed oils
  • Limit saturated fats to < 10-20 grams per day and avoid trans fats entirely.
  • Salad dressings with less than 140 mg sodium per serving (1 tbsp)
  • Salt-free margarine and butter (limit regular margarine and butter to 3 tsp per day)
  • Canola, olive and peanut oils
  • Warning:¬†Special "diet" foods may contain less fat and fewer calories, but are usually higher in sodium