The DASH Eating Plan

Tips To Reduce Salt and Sodium with the DASH EATING PLAN

Where’s the sodium?

Most of the sodium we eat comes from added salt in packaged or prepared foods. Only a small amount occurs naturally in foods. Check Nutrition Facts labels and choose foods with lower sodium levels.

Grains   Serving SizeMilligrams of Sodium 
Cooked cereal, rice, pasta (unsalted)1⁄2 cup 0—15
Ready-to-eat packaged cereal1⁄2 cup0—360
Bread1 slice120—210
Fresh or frozen, cooked without salt1⁄2 cup0—70
Canned or frozen with sauce1⁄2 cup190—430
Pasta sauce, jarred 1⁄2 cup270—490
Fresh, frozen, canned1⁄2 cup0—5
Milk1 cup110
Yogurt1 cup85—190
Natural cheeses1 1⁄2 oz90—480
American cheese, processed1 slice200—240
Nuts, Seeds, and Legumes  
Nuts, unsalted1⁄3 cup0—5
Nuts, salted1⁄3 cup70—260
Beans, cooked from dried or frozen (unsalted)1⁄2 cup0—10
Beans, canned1⁄2 cup130—450
Meats, Fish, and Poultry  
Fresh or frozen meat, fish, poultry3 oz55—75
Fresh or frozen poultry, with broth3 oz100—170
Tuna, canned, water pack3 oz140—180
Turkey breast, lunch meat3 oz540—810
Ham, lean, roasted3 oz920—950


Eat your veggies: Choose plain fresh, frozen, or canned (low-sodium or no-salt-added) vegetables and season them yourself.

Fresh is best: Choose fresh or frozen skinless poultry, fish, and lean cuts of meat rather than those that are marinated, canned, smoked, brined, or cured.

Go “low or no”: Check the Nutrition Facts labels to compare sodium levels in foods. Choose low- or reduced-sodium, or no-salt-added versions of foods.

Pay attention to preparation: Limit cured foods (such as bacon and

ham); foods packed in brine (such as pickles, pickled vegetables, olives, and sauerkraut); and condiments (such as mustard, horseradish, ketchup, and bar-

becue sauce). Limit even lower sodium versions of soy sauce and teriyaki

sauce, which should be used as sparingly as table salt.

Subtract, don’t add: Canned foods such as tuna and beans can be rinsed to remove some of the sodium. Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.

Limit salty processed foods: Skip or limit frozen dinners and mixed dishes such as pizza, packaged mixes, canned soups or broths, and salad dressings, which often have a lot of sodium. Prepare and eat more foods at home, where you can control how much sodium is added.

Spice it up: Boost flavor with herbs, spices, lemon, lime, vinegar, or salt-free

seasoning blends instead of salt or salty seasonings like soy sauce, spice blends, or soup mixes. Start by cutting salt in half and work your way toward healthy substitutes.




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