Swap and Drop
5 grocery swaps to cut salt
We should be limiting sodium to between 1,500 and 2,300 mg per day, because a high-sodium diet has been linked to heart disease, osteoporosis and other health problems. Here are some grocery store swaps that can help’and that may surprise you
Swap this: Club House Lemon & Herbs One-Step Seasoning contains no artificial flavours or colours. It does have 120 mg of sodium, though, in just 1/2 tsp (1 g).
For this: Club House Parmesan & Herbs One-Step Seasoning also has no artificial flavours or colours-and halves the sodium to 60 mg in the same amount.
Swap this: Knorr Vegetable Soup Mix has only 30 calories (0 g fat)-but 670 mg sodium-in 1 cup (250 mL) of prepared soup.
For this: Knorr Tomato Vegetable Soup Mix has 60 calories in the same-size serving (and 1 g fat)-but it reduces the salt to 480 mg.
Swap this: Planters Salted Mixed Nuts contain good fats (a handful of 14 mixed nuts has 82 calories and 7 g fat, only 1 of which is saturated fat). But those 14 nuts have 29 mg sodium.
For this: Planters Lightly Sea Salted Almonds have the same amount of calories and fat (and only 0.5 g saturated fat), and the sodium is far lower: just 9 mg in the same-sized handful.
Swap this: Bick’s 1/4 Dills Pickles with Garlic have just 3 calories (and 0 g fat)-but contain 240 mg sodium-per piece of delicious pickled cucumber.
For this: Bick’s Icicles Pickles Sweet have more calories in the same-sized piece, though still just 25 calories each. But the sodium is reduced by half, to 120 mg.
Swap this: President’s Choice Medium Buffalo Wings Chicken wings can contain scary-high sodium levels. In 4 of these wings, there are 1,180 mg! (They have 180 calories and 13 g fat, 3.5 of which are saturated.)
For this: President’s Choice Dry-Seasoned Rotisserie-Style chicken Wings have 220 calories and 15 g fat (4.5 g saturated) in 4 wings, but you can feel much less guilty on the sodium front: There are 270 mg.