Low Sodium Meal Ideas / Shopping List

Researching low sodium foods for my lovely Grandma so figured I would share it with you all as well!

She has kidney stones and Edema in the ankles (swelling due to water) so Doctors request we are getting her on a low sodium diet to help and reduce water retention.

High Oxalate Foods To Avoid

• Almonds & Cashews

• Rhubarb

• Spinach

• Miso Soup

• Grits

• Bakes potatoes with skin

• Beets

• Cocoa Powder

• Okra

• Bran cereals with shredded wheat cereals

• French fries

• Raspberries

• Stevia sweeteners

• Sweet potatoes

Avoid drinking Colas

Shopping List / What to eat Compare labels to find products with less sodium. Look for foods with 5% Daily Value (DV). A DV of 20% or more is high.

Plant based diet may be ideal Citrus Foods

• fruit and their juice, can help reduce or block the formation of stones

• Lemons

• Oranges

• Grapefruit

Fruits & Vegetables

• any fresh fruits (apples, oranges, bananas)

• Any fresh vegetables (spinach, carrots, broccoli)

• Frozen vegetables without added butter or sauce

Breads, Cereals, and Other grains

• Whole grains (brown/wild rice, quinoa, barley)

• Whole wheat or whole grain pasta / couscous

• Oatmeal (no added sugars)

• Whole grain breads / bagels etc. *Check label

Proteins

• Fresh or frozen fish

• Chicken or Turkey breast without skin

• unsalted / soaked nuts

• Dried beans and peas – like kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas, and lentils

• Canned beans labeled “no salt added” or “low sodium” (rinse canned beans to remove some of the sodium)

• Eggs

Dairy

• fat free or low fat plain yogurt (best is kefir)

• *Best to avoid dairy

Dressings, Oils, and Condiments

• Unsalted margarine and spreads (soft, tub, or liquid) with no trans fats and less saturated fats

• Vegetable oils (canola, corn, olive, peanut, safflower, soybean, or sunflower)

• Low-sodium salad dressing – or oil and vinegar

• Low-sodium or "no salt added" ketchup

Seasonings Try these seasonings instead of salt to flavor your food.

• Herbs, spices, or salt-free seasoning blends

• Chopped vegetables, like garlic, onions, and peppers

• Lemon and lime juice

• Ginger

Meal Ideas Breakfast

1. Oatmeal, fresh fruit (bananas, raspberries, blueberries), cinnamon for natural sweetener

2. Eggs, Wholegrain low sodium (preferably gluten free) toast, coconut oil on toast instead of butter, onions, lettuce/spinach if wanting a breakfast sandwich

3. Kefir, low sodium granola, fresh berries, hemp hearts

4. Smoothie - banana, cucumber, ginger, strawberries/blueberries (any fruit!) avocado, spirulina powder (blue/green algae), hemp hearts or protein powder, cinnamon, flax seeds, chia seeds.

Snacks

1. Hummus & veggies (low sodium hummus if store bought, broccoli, carrots)

2. Chia pudding (soaked chia seeds in water or coconut water, or a nut milk) flavoured with cinnamon, add fresh fruit (berries, mango, apple, banana), granola.

3. Apple with lemon and cinnamon.

4. Apple & Almond butter

5. Guacamole, salsa (low sodium if store bought), low sodium tortilla chips

Lunch / Dinner

1. Roasted Chick peas & cauliflower, choice of protein

2. Fresh fish or chicken (no skin), broccoli/ grilled veggies, brown rice, sweet potato, lemon juice, pepper, garlic, turmeric for flavour.

3. Quinoa salad, spinach, cucumber, beets, broccoli, hemp hearts, carrots, avocado, chick peas, pepper, lemon juice for dressing

4. Roasted green beans

5. Homemade chili/ bean soup

6. Homemade Chipotle

   • avocado oil, cooked onions, chopped veggies, cook root veggies/hardest ones first (beets, carrots, broccoli, cabbage) beans (black, pinto, chick peas), flavour with Siracha, lime zest & juice, pepper, turmeric. Add fresh avocado when ready to eat