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Lower Sodium Options

Saturday, August 18, 2012

Doing a lot of experimenting here, and here's my take on the lower sodium options I've tried so far, some I plan to try soon, and some strategies I am learning. I will ask your forgiveness, though, for not listing the mg sodium/serving on each of these...I'd have to turn out my pantry to do it!

Bush's Lower Sodium Black Beans (and other beans) - this may be a lower sodium version than the original, but it still packs a whallop for those of us seriously trying to control the salt.

Blue Runner No Salt Added Creole Cream Style Navy Beans (also available with Red Beans) - this is extremely low sodium, and a good choice if you've figured out a lo- or no-salt seasoning blend you can use with it, because it tastes like absolutely nothing otherwise! bleh! I added onion powder, garlic powder, cayenne, black pepper, thyme, parsley...and it was still extremely bland while burning my lips. Strange.

Crown Prince No Salt Added Sardines (100g package=1 serving) - not bad, a little fishy, but I like that. I mostly use this on a salad, rather than by itself. A bit bland, but it's okay since my salads usually have a sharp, vinegar taste.

Polar Kipper Snacks - 2 servings/can - I usually eat both servings at once - smoked & tasty, not too high on sodium. I'll eat these straight, or on a salad...haven't tried a sandwich, they're kinda drippy for that.

StarKist Selects Very Low Sodium Chunk White Albacore Tuna - nice option to add some protein to a salad, a sandwich, a snack. Pricey compared to "regular" tuna, though.

Ezekiel Bread - any variety. I haven't tried the Low Sodium (which actually has 0mg/serving!), but that's my next test. I'm told it's like eating cardboard. We'll see.

Sandwich Thins - several brands...I have to be careful though, some of the brands use sucralose (Splenda), and I can't have that at all. Nature's Own and Orowheat use stevia, which is great. It's not a low-sodium bread, but since the overall serving size is fairly small, so is the overall sodium.

Chick-Fil-A options - a small waffle fries has only 150mg sodium...try to beat that at any other fast food place! The side salad is a good filler bit, the only appreciable sodium is in the cheese. The Chargrilled & Garden Salad is great, and the Chargrilled & Fruit Salad is even better, only watch those dressings & toppings! The lowest sodium dressing option is the Spicy dressing, or you can just ask them for a couple wedges of lemon to squeeze on your salad. If you have the Chargrilled & Garden Salad with the sunflower seeds, the croutons and a whole package of dressing, you'll be pushing 1000mg (or more, depending on the dressing). Just be aware. For b'fast there, the multigrain oatmeal is fabulous! The roasted nut blend is salt free, and the dried fruit blend is too. Very nice and hearty, bursting with flavor. And fairly inexpensive!

Chili's options - The Caribbean Salad with Chicken, including the dressing, is quite low in sodium for a place like Chili's, especially if you only eat half (which is plenty, it's huge!). Their little guacamole side has almost no salt, and if you must (I did!), you can get the Roasted Guacamole & Salsa Appetizer with chips (ask them to serve the chips without salting them). The sodium is the most reasonable on these items of anything on the menu. Well...the cheesecake with strawberry puree is low in salt too. emoticon But, beware the desserts with chocolate!

I've almost cut out mayo, which is weird since I love it...but plain yellow mustard is lower in sodium than mayo. Go figure.

Boar's Head Deli Meats (if you can find a store that carries it) has a low sodium roast beef, a low sodium turkey, a low sodium lacy swiss, and I'm sure there are other varieties available, that's just what's available here.

Sam's Club carries a brand, CastleWood, I think, whose swiss is excellent on sodium.

We have a Cost+ store here, Mizer's Foods, and they carry Kretchsmar Deli Meats. While not specifically low sodium, the bacon-encrusted turkey isn't too bad if you have it now and then, and their Amish Pride Big Eye Swiss emoticon is only 70mg/oz serving...and honestly, if you have them slice it thin, each slice will be around 0.5 oz, and 35mg sodium. Kretschmar also has a new Garlic & Herb Chicken, but I haven't found the nutrition info on it yet. (These are the things I do on days when I know I can swing a little extra salt.)

I just bought a few bags of frozen beans, to begin making my own seasoned beans, so I don't have to worry about the sodium in canned stuff. Planning on doing the same with greens and other vegetables. (The frozen veggies are mostly so I can just grab and go for my work lunches...nuke 'em there.)

I just spent $6 on a loaf of Ezekiel Low Sodium bread, and I hope I can handle complete and utter salt-less-ness. If not, I'll eat it anyway (can't stand to waste food OR money!), and let folks know how I manage.

A huge thing that I've done that is really helping me manage the sodium and any resultant water retention, is to begin taking minerals, primarily magnesium (transdermal use - through the skin - is a very effective way to supplement magnesium without stomach issues). Also taking DE (diatomaceous earth) for the silica, taking potassium, boron & zinc, as well as a cacium-magnesium-D oral supplement. Be happy to fill anyone in on what I've learned on all this. Might even blog about it later.

Oh, and one last thing...White corn tortilla chips, if you limit yourself to the serving size of 9 chips, will not overwhelm your sodium measures for the day unless you are on a severely restricted diet.

Wow, this is really long!
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  • LAHUDSONCHEF
    Okay...tried the Low Sodium Ezekiel Bread today. It's definitely salt-free. Made a sandwich with a heavily seasoned leftover meatloaf a friend made. They balanced each other out! :)
    2278 days ago
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