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MANAGING YOUR SODIUM INTAKE

Before eating, look at the nutrition label and the serving size. Foods are considered low sodium if there is <140mg of sodium
per serving or <600mg per meal. Rinse canned foods before eating to wash off excess salt.

GO FOR IT TRY TO AVOID


Regular salted canned vegetables/
Fresh, frozen, or low sodium canned
VEGETABLES vegetable juices
Fresh, frozen, canned or dried fruit
with no added sugar FRUITS Salted fruit or fruit chips CHIPS

Boiled dry rice or steamed bag rice Canned or frozen prepackaged rice
Cooked cereals Frozen, canned or instant potatoes
Most ready-to-eat cereals RICE/CEREALS Bread rolls or crackers with salted
toppings
Whole grain/enriched rice
Noodles without salt Commercial bread stuffing
Unsalted crackers or tortillas Bread crumbs
Potatoes/sweet potatoes
Cold cut meats (ham, sausage, beef,
Lean meat, fish, poultry, dried beans or and salami)
peas prepared without salt MEAT, FISH, BEANS Canned meats, bacon
Unsalted nuts Dried/fermented fish
Salted nuts
Up to 4 cups of milk
Commercial cultured buttermilk
1 cup of yogurt
Low sodium cottage cheese
MILK, DAIRY Instant cocoa mixes
Milk shakes
Ice cream, sherbet, pudding
Instant pudding
Baked dessert without salt (1 serving
per day)
SUGAR/SWEETS Cookies, pastries, and cakes with icing
Sugar substitutes
Jam, jelly, honey

Unsalted butter/margarine, salad oil, Salted/canned gravy


vegetable oils, shortening, vinegar Meat
Unsalted gravy FATS, OILS Seasoned dips, sauces
Sour cream Regular salad dressing, mayonnaise,
Low sodium mayonnaise, salad dressing and peanut butter
Low sodium peanut butter

Low sodium soups/broths, Commercial broth


Low sodium ketchup, salsa, mustard OTHER Regular condiments
or lemon juice Soda
Coffee, tea

SODIUM INGREDIENTS TO Sodium Bicarbonate - in cakes and pastries


Monosodium glutamate (MSG) - in processed foods
LOOK OUT FOR Sodium benzoate, sodium nitrate, sodium sulfate - in soft drinks, processed products
(hotdogs, bacon), and canned foods

SALT INTAKE LIMIT 2,300 mg per day maximum. 1,500 mg per day for patients with high blood pressure.

Beware the Salty Six - pizza, bread/rolls, sandwiches, cold cuts/cured meats, canned soup, tacos/burritos.
TIPS Watch out for the sodium content in over-the-counter medications.
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References: Food and Nutrition Research Institute. Department of Science and Technology. Low Sodium Diet. Available at i.fnri.dost.gov.ph/. The American Heart Association. Shaking The Salt Habit to Lower
High Blood Pressure. Available at heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure.
CONTROLANDO SU CONSUMO DE SODIO
Antes de comer, mire la etiqueta de nutrición y el tamaño de la porción. Los alimentos se consideran bajos en sodio si hay <140 mg
de sodio por porción o <600 mg por comida. Enjuague los alimentos enlatados antes de comerlos para eliminar el exceso de sal.

VE A POR ELLO TRATAR DE EVITAR


Todos frescos, congelados o enlatados Verduras enlatadas saladas regulares/
VEGETALES jugos de verduras
Frutas frescas, congeladas, enlatadas
o secas sin azúcar agregada FRUTAS Fruta salada o chips de fruta CHIPS

Arroz hervido Arroz enlatado o congelado


Cereales cocidos Patatas congeladas, enlatadas o
La mayoria de los cereales listos para
comer ARROZ/CEREALES instantáneas
Pancitos o galletas con ingredientes
Grano entero/arroz enriquecido salados
Fideos sin sal Relleno de pan comercial
Galletas saladas o tortillas sin sal Migas de pan
Papas/Camote
Carnes cortadas en frio (jamón,
Carnes magras, pescado, aves, frijoles chorizo, carne y salami)
secos o guisantes preparados sin sal CARNE, PESCADO, FRIJOLES Carnes enlatadas, tocino
Nueces sin sal Pescado seco/fermentado
Nueces saladas
Hasta 4 tazas de leche
Suero de mantequilla comercial
1 taza de yogur
Queso cottage bajo en sodio
LECHE, LACTEOS Mezclas instantáneas de cacao
Batidos de leche
Crema de hielo, sorbete, pudin
Pudín instantáneo
Horneado hecho sin sal (1 porción/día) AZUCAR/DULCES Galletitas, pasteles y tartas con glaseado
Sustitutos de azúcar
Mermelada, jalea, miel

Mantequilla/margarina sin sal, aceite


para ensaladas, manteca de vegetal Jugo de carne/enlatada
Jugo de carne sin sal Carne
Crema agria GRASAS, ACEITES Salsas sazonadas, salsas
Mayonesa baja en sodio, aderezo para Aderezo de ensalada regular, mayonesa
ensaladas y mantequilla de maní
Mantequilla de cacahuete baja en sodio

Sopas / caldos bajos en sodio Caldo comercial


Salsa baja en sodio, salsa, mostaza o OTRO Condimentos regulares
jugo de limón Soda
Café, Té

Bicarbonato de sodio - en tartas y pasteles


INGREDIENTES DE SODIO Glutamato de monoxido de sodio (MSG) - en alimentos procesados
A TENER EN CUENTA Benzoato de sodio, nitrato de sodio, sulfato de sodio - en refrescos, productos procesados (perritos calientes,
tocino) y alimentos enlatados
LIMITAR SU CONSUMICION
2,300 mg por dia maximo. 1,500 mg por dia para pacientes con hipertension arterial.
DE SAL
Tenga cuidado con los Seis Salados: pizza, pan / panecillos, sándwiches, embutidos / embutidos, sopa enlatada, tacos/burritos.
CONSEJOS Tenga cuidado con el contenido de sodio en los medicamentos de venta libre.

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References: Food and Nutrition Research Institute. Department of Science and Technology. Low Sodium Diet. Available at i.fnri.dost.gov.ph/. The American Heart Association. Shaking The Salt Habit to Lower
High Blood Pressure. Available at heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure.

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