How to choose low salt foods and use it sparingly
Salt is sodium chloride and salt is the main contributor of
sodium in the diet. Excessive sodium intakes increase blood pressure, and may
increase the risk of heart disease and stroke.
| Low salt canned foods |
As many foods include added salt, those with high energy requirements need to take care with their food choices to achieve a low sodium intake.
Discretionary choices
Limit those foods which contain high levels of salt such as
marinades and sauces (soy or fish sauces are particularly high in salt), salty
snack foods like potato crisps, and crackers, salty spreads like Vegemite™,
Marmite™, savory biscuits, prepared soups and salted foods such as liquid stock
or stock cubes.
Five Food Groups
Avoid adding salt during food preparation or at the table. Limit
the amounts of higher salt foods and balance them with other foods from within
the same food group which are lower in salt. Avoid using salt in food
preparation or at the table. Add herbs, spices and other low salt flavorings, like
no added salt tomato paste, to cooking in place of salt. See Table below for
higher and lower salt choices within the Five Food Groups.
Examples of higher and lower salt, five food group choices
| Food group | Higher salt choices | Lower salt choices |
|---|---|---|
| Grain (cereal) foods, mostly wholegrain and/or high cereal fiber | Most breads; higher salt breakfast cereals, higher salt crisp breads | Home cooked rice, pasta and noodles polenta, couscous, quinoa, lower salt breads, rolled oats, muesli and some breakfast cereals, some crisp breads |
| Milk, yogurt, cheese and/or alternatives | Most cheese. | Milk and yogurt, ricotta and reduced salt cheeses |
| Vegetables and legumes/beans | Canned vegetables and beans, antipasto vegetables | Fresh vegetables, canned varieties without added salt |
| Lean meats & poultry, fish, eggs, tofu, nuts and seeds, legumes/beans | Fish or legumes/beans canned in salt (brine) or oil | Fresh cooked meats/fish, fish canned in water without added salt legumes/ beans (dried or canned without added salt), eggs, tofu, unsalted nuts and seeds |
