Low Sodium Snacks Great for on the Go

If you are living with high blood pressure or heart failure, your doctor may have suggested a low sodium diet. Sodium is an essential mineral used in many body functions, including blood pressure and fluid balance. Salt is commonly used in most food items but is also a popular preservative that gives foods a longer shelf life. A low sodium diet limits the foods that are processed, cured, canned, or flavored with salt. When eating these foods instead of whole foods, our sodium intake is generally higher than we would want.

Too much sodium in the diet can lead to high blood pressure (hypertension), which increases your risk for heart failure, stroke, or kidney disease. The Dietary Guidelines for Americans recommends a dietary intake of 2300 mg of sodium or less per day. If you have congestive heart failure, the recommendation may be even lower, at 1500 mg sodium per day. As references, 1 teaspoon of table salt is 2300 mg sodium, and the average American consumes around 3400 mg sodium per day!

It is important to think about how snacks can fit into your low sodium meal plan. By including more whole foods, you can still snack and maintain your goal for sodium intake. Some great low sodium snack ideas are:

• fruit
• yogurt
• unsalted or lightly salted nuts or seeds
• raw vegetables with a dip like hummus or ranch dressing

Here are some examples of lower sodium snacks you can take with you on the go:

• Rice cakes: you can add a topping like low sodium peanut butter or go for an apple cinnamon flavor
• Unsalted or lightly salted popcorn: you can air pop your own or purchase-but check for lightly salted or unsalted
• Greek yogurt smoothie: I would look for lower sugar/no sugar added especially if you have diabetes, but yogurt/smoothies is a terrific way to get a boost of protein in your snack
• Unsalted pretzels: you can pair with a dip or a low-sodium cheese stick for a more balanced snack
• Low-sodium cheese stick: Swiss cheese is naturally lower in sodium but there are other types of string cheese with reduced sodium as well
• Reduced sodium crackers: pair with reduced sodium cheese or peanut butter
• An apple or banana: pairs nicely with a nut butter, a handful of unsalted nuts or seeds, or by itself
• Raw veggies: I like to wash and cut carrots and celery and keep on hand so I can grab and go when needed, can pair with a dip or cream cheese, or individual cups of hummus, peanut butter, or guacamole
• Hard-boiled egg: can also pair with a piece of fruit or crackers
• Applesauce: sold in little cups or pouches so that you can take it anywhere!

Or if you are interested in making your own snacks, you can try

• Homemade trail mix: focus on lightly salted nuts/seeds, no sugar added dried fruit or some dark chocolate
• Fruit smoothie: any frozen fruit will work! You can add in some milk or yogurt for some added protein
• Fruit and yogurt bowl: you can add a little granola or sunflower seeds for some crunch
• Guacamole, hummus, tzatziki dips with reduced sodium chips, pita bread or raw veggies
• Chia pudding: great source of fiber as well! As simple as 3-4 TBSP chia seeds per 1 cup milk of your choice but can add flavorings like vanilla, fruit, or a dash of maple syrup

By law, if a product claims to be low in sodium, it must meet certain requirements. Here is a list of what different claims on a label may be telling you.

A helpful hint when looking at different foods is to look at the nutrition facts label. This little rectangle explains so much about what is in the food. First, you want to look at the serving size, because all the following information is given per serving. When looking at this label, 1 serving is 1 ½ cup. For that portion, you would be getting 20% of your recommended sodium for the day. Anything less than 5% would be a low sodium item. Anything 20% or greater is considered a high sodium item. If this were a snack food, 20% of your sodium would be high, and I would recommend looking for a lower sodium option.

Tips and tricks to help keep your sodium intake down:

• Make your own food if possible. You can try seasonings that do not contain salt, like garlic powder over garlic salt, or salt-free seasoning blends
• Watch the portion sizes! Sometimes it is easy to get carried away while eating our favorite snack foods
• Plan ahead. Have some ready to eat fruits and vegetables on hand
• Try lower sodium choices when available. It may take some time to adjust to lower sodium in your diet, but give it time, because your taste buds can change!