Lower or no sodium foods and drinks
Fruits and vegetables
Fresh fruits like oranges, apples, and bananas
Fresh vegetables like greens, carrots, and broccoli
Frozen vegetables without added sauce
Canned fruits or vegetables that are low in sodium or have no added salt
Frozen, canned, or dried fruits
Breads, Cereals, and Grains
Whole grain pasta
Unsalted popcorn
Brown rice
Unsweetened Oatmeal
Meats, Nuts, and Beans
Seafood such as fish or shellfish
Lean meats such as chicken without skin and beef and pork without fat
Unsalted nuts and seeds
Peas and Beans
Canned beans labeled “no salt added” or “low sodium”
Eggs
Dairy and Dairy Products
Skim or 1% milk
No Fat or low-fat yogurt
Natural Swiss cheese or other lower sodium cheeses
Soy or almond milk with added calcium
Dressings, Oils, and Condiments
Unsalted margarine and spreads that have no trans fats
Vegetable oils such as olive, sesame, or canola
Condiments such as ketchup, mayo, and dressings that are low in sodium
Vinegar
Seasonings
Chopped vegetables such as garlic, onions, and peppers
Ginger
Lemons and Limes
Herbs, spices, and salt-free seasoning blends
Highly processed foods
White bread
Soda
Candy
Frozen dinners
Chips and many crackers
Prepared meals that are not frozen
Salad dressings
Some breakfast cereals
Canned soups
Prepared pasta sauce
Flavored yogurt
Granola and energy bars
High fiber foods
Some cereals
Barbara’s Puffins (Original or Cinnamon)
Uncle Sam Strawberry Cereal (or other varieties)
Kashi Heart to Heart Warm Cinnamon Oat
Post Bran Flakes
Cheerios
All-Bran
Kix
Familia Swiss Müesli (No Added Sugar)
Bear Naked Granola
Oatmeal
Muesli
Lentils
Split Peas
Black beans
Lima beans
Artichokes
Peas
Broccoli
Brussels sprouts
Raspberries
Blackberries
Avocados
Pears
Bran flakes
Whole wheat or whole grain pasta
Pearled barley
Nuts and seeds such as chia and flaxseed
Oatmeal
Fresh fruits and vegetables
Corn
Blueberries
Chickpeas
Kidney beans
Edamame
Pears
Almonds
High potassium foods
Bananas
Baked potato
Sweet potato
Fat free yogurt
White beans
Winter squash
Halibut, 3 ounces, cooked: 490 mg
100% orange juice, 8 ounces: 496 mg
Broccoli, 1 cup, cooked: 457 mg
Cantaloupe, cubed, 1 cup: 431 mg
Banana, 1 medium: 422 mg
Pork tenderloin, 3 ounces, cooked: 382 mg
Lentils, half cup, cooked: 366 mg
Milk, 1% low fat, 8 ounces: 366 mg
Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg
Pistachios, shelled, 1 ounce, dry roasted: 295 mg
Raisins, quarter cup: 250 mg
Chicken breast, 3 ounces, cooked: 218 mg
Tuna, light, canned, drained, 3 ounces: 201 mg
Foods that are high in magnesium
Dark leafy greens
Nuts and seeds
Fish (tuna, mackerel, polluck, turbot)
Beans, lentils, soybeans
Whole grains such as brown rice
Avocados
Low-fat dairy such as plain non fat yogurt
Bananas
Dried fruit such figs, apricots, and raisins.
Dark chocolate
Foods that are high in calcium
Dairy
Whole grain and whole wheat breads
Fruit juice with added calcium and ascorbic acid
Soymilk
Tofu
Wheat flour
Foods that are high in zinc
Seafood such as cooked oysters
Lean beef and lamb
Wheat germ
Spinach
Pumpkin and squash seeds
Nuts such as almonds, pine nuts, and cashews
Lean pork and chicken
Unsweetened chocolate
Beans
Mushrooms
Quinoa
Salmon
Tuna
Lean turkey
Garbanzo beans
Lentils
Tomatoes
Bok Choy
Parsley
Miso
Foods that are high in folate
As the name implies, green leafy vegetables (or foliage) are among the best sources of folate. Spinach, turnip greens, bok choy, parsley, and romaine lettuce are all rated by our system as excellent sources of folate. Other vegetables can be strong sources as well, and we see asparagus, cauliflower, broccoli and beets join the excellent group.
We also see a number of the legumes do very well for this nutrient. At the top of the list here are lentils, which achieve a rating of "excellent" for folate. In fact, among all WHFoods, lentils rank as our best source of folate! Rating "very good" as sources of folate are garbanzo beans, navy beans, kidney beans, and pinto beans.
Some, but definitely not all, fruits are important sources of folate. Papayas and strawberries are very good sources of this nutrient, while oranges, pineapple, raspberries, kiwifruit, cantaloupe, lemons and limes all rate as "good" sources of this B vitamin.
To design a whole foods diet that contains enough folate, you'll want to make sure to include plenty of minimally processed plant-based foods. If you are eating 5 cups' worth of vegetables, a couple of fresh fruits, and a legume-based meal during an average day, you are quite likely to be meeting your folate needs.
whfoods.com
What ingredients do you think we should be avoiding?
A: Make sure your food always contains ingredients that you know, and can pronounce! Here is a list of ingredients you should avoid:
Sodium nitrate/sodium nitrite: Increased risk of cancers, diabetes and heart disease
BHA (butylated hydroxyanisole): Possible carcinogen
BHT (butylated hydroxytoluene): Possible carcinogen
Smoked/naturally smoked/smoke flavour: Could contain unlisted toxic chemicals.
Corn syrup: Glucose-heavy, and too much sugar can lead to diabetes, heart disease and other health issues
Aspartame: Possible health risks including delayed mental development and seizures
Also, be conscious of excess sodium. For example, Maple Leaf Natural Selections turkey has 570 mg sodium per serving, which is nearly half of our daily recommended intake (1000 to 1500 mg)! And keep in mind that food manufacturers are not required to list all the ingredients if they fall under spices and seasonings — something to keep in mind when you’re eyeballing the Cajun chicken or the honey-smoked ham. If you have common food allergies, check for wheat, soy, or milk products, which are sometimes added to deli meats. If you have digestive problems, it’s best to avoid carrageenan, which is a common ingredient.
chatelaine.com
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