Nutrition Information

Cook with fresh herbs, lemon juice or spices to add flavor instead of adding salt to your food.

Choose fresh or frozen vegetables instead of canned. If you do use canned vegetables, rinse them with water before eating or cooking to remove extra salt.

Shop for items that say "reduced sodium" or "low sodium." If you have kidney disease, check that these foods do not contain potassium instead of salt.

Avoid processed foods, such as frozen dinners or packaged lunch meats.

Limit fast food and salty snacks, such as chips, pretzels and salted nuts.

Limit foods that are pickled or preserved, such as pickles and olives.

Choose low-fat meats like chicken, turkey or fish.

Remove the skin and trim the fat off your meat before you cook it.

Bake, grill or broil food instead of frying it.

Shop for fat-free or low-fat dairy products or condiments.

Try cooking with olive or canola oil instead of vegetable oil.

Try to use egg whites or egg substitute instead of whole eggs.

Choose low-calorie or sugar-free drinks instead of drinks with sugar. If you struggle to get enough water in during the day, try adding fruit to your water or try a no sugar added flavored sparkling water. These will give your water more flavor and may satisfy that craving for soda or other sugary drinks.

Be aware of the condiments you add to your food like ketchup or barbeque sauce that can actually be high in sugar. Instead, use low-sugar options like hot sauce, salsa or mustard.

Most adults should be eating one and a half to two cups of fruit a day. Fruit can have many health benefits, including helping satisfy your sugar cravings. When craving sweets, choose fruit instead of baked goods.

Cranberries

Blueberries

Raspberries

Strawberries

Cherries

Red Grapes

Egg Whites

Fish

Olive Oil

Red Bell Peppers

Cabbage

Cauliflower

Garlic

Onions

Apple