If you’ve landed on this page, chances are you’re seeking change. Whether you’ve been advised to adopt a low-salt diet for health reasons or you’re searching for ways to enhance the diet of a loved one, my aim is for you to leave here feeling empowered to navigate this new journey.
The Journey of Label Reading
Since embarking on my own low-salt journey, I’ve become somewhat of a label-reading enthusiast. With the rise of online retail platforms, and perhaps thanks to the influence of COVID-19, many of us have turned to online shopping more than ever before. I’ve certainly done the same. During Melbourne’s umpteenth lockdown in 2021, I often found myself scouring the internet for more low-salt products that might be available. After countless hours of research and label scrutiny, I’ve compiled my Ultimate Low-Salt Shopping Guide.
Variety in Low-Salt Products
Adhering to a low-salt diet shouldn’t mean sacrificing variety or resigning ourselves to bland, unpalatable meals. Interestingly, through my research, I’ve discovered that countries like the US seem to offer a wider and more readily available range of low-salt items. For instance, Trader Joe’s in the US even provides a list of low-sodium products they carry. Additionally, there are several online grocers who sell well-labeled low-sodium products that deliver right to your door. Australia, on the other hand, appears to have lagged behind in catering to the low-sodium dietary requirement. But it’s not all bleak. There’s still a considerable array of local and imported products in Australia that are low in sodium or lower in sodium content than the average. While they may not be explicitly labeled as ‘low-sodium,’ these products do exist.
Nutrition Guidelines
According to the Australian Government Health Direct website, foods labeled ‘low salt’ MUST have less than 120mg of sodium per 100g. Australian nutrition experts advise aiming for foods containing less than 400mg of sodium per 100g, with an ideal target of less than 120mg per 100g (Health Direct, 2021).
Ultimate Low-Sodium Food Guide
What you will find in my Ultimate Low- Sodium food guide
- ‘Low sodium’ foods containing less than 120mg of sodium per 100g
- ‘Lower sodium’ options compared to the average product in that range
- Products with sodium levels exceeding 400mg/100g but significantly lower than typical counterparts
Cooking Tips and Suggestions
The Ultimate Low-Salt Shopping Guide is a compilation of products I’ve purchased or found in retail stores and online in Australia. While there are certain products that are comparatively lower in sodium, there are others that should simply be avoided. Items such as cured meats, salty packaged soups, frozen fast foods, or high-sodium baked goods or baking mixes fall into this category. Instead, I encourage you to explore low-sodium meal prep and cook more at home. Follow the blog and recipes page for ideas on creating homemade low-salt meals such as soups, pizzas, and bread. Learn about substitutions in cooking elements to overall reduce sodium intake in your meals.
Please feel free to view and download the Ultimate Low-Salt Shopping Guide. I’ll update the shopping list as I discover new products or if certain items are no longer available on the shelves. Keep in mind that product availability may vary in retail stores.
Happy low sodium shopping folks!
Susie.
Note 1: The contents of this page are not intended to substitute professional advice from a medical professional. The shopping guide above is a list prepared as a suggestion of lower sodium items that I found suitable for my Meniere’s condition. This serves as a guide only and is not based on any professional or medical opinion. Please seek the guidance of your clinician or dietitian to determine if the products are appropriate for you, especially if you have a medical condition.
Note 2: Some low-sodium items are replaced with potassium to mimic the ‘salty’ flavor. If extra potassium is noted in a product, you will see that I’ve labeled it with a (k+).
Note 3: If you are considering trying products with a potassium replacement, please be aware that this may not be appropriate for you if you have renal problems, are taking NSAIDS medication, or are on certain antihypertensives. Please consult your medical professional before purchasing.
References
Health Direct. 2021. Salt and Sodium. Health Direct. 6/6/2022. ‘https://www.healthdirect.gov.au/salt#:~:text=Australian%20nutrition%20experts%20recommend%20foods,than%20120mg%20sodium%20per%20100g.’
