4 lower salt food swaps

Cut back on your sodium intake by making these swaps without having to give up your favourite brands

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Shake the salt!

Study after study shows that we eat too much sodium, which has been linked to heart disease, osteoporosis, obesity and other health issues. According to the Dietitians of Canada, the average Canadian consumes about 3,500 milligrams of sodium each day. But the recommended daily value for sodium (the most we should be consuming) is between 1,500 and 2,300 milligrams. High levels of sodium have been shown to increase blood pressure and the number of calories we consume, as well as weaken bones.

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soy sauce

Soya Sauce

Intead of: VH Soya Sauce can make dishes more flavourful and has only 10 calories per Tbsp (15 mL)-but a whopping 1,160 mg of sodium.

Try: VH Reduced Sodium Soya Sauce cuts back on the salt, with 770 mg of sodium per Tbsp (and 15 calories).

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water bhc

Carbonated Water

Instead of: PC Carbonated Natural Spring Water If you drink a lot of carbonated water, it’s worth reading the label. This one has 20 mg of sodium in 2 cups (500 mL).

Try: PC Lightly Carbonated Mineral Water contains no salt at all. Add a good squeeze of fresh lemon or lime to get a Vitamin C boost.

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woman eating cereal


Instead of: Kellogg’s Mini-Wheats Little Bites Cocoa is a kids’ favourite. But besides added sugar, it has 200 mg sodium per 55-g serving (52 biscuits).

Try: Kellogg’s Mini-Wheats Little Bites Original Frosted is also a kids’ sweet favourite, but has 0 mg of sodium per 55 g. For extra nutrients, top with chopped fruit.

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Frozen Pizza

Instead of: Dr. Oetker Ristorante Pizza Funghi thin-crust pizza has 510 mg sodium per 91 g, or 1/4  of the pie (it has 220 calories and 12 g fat).

Try: Dr. Oetker Ristorante Pizza Formaggi & Pomodori cuts the sodium to 350 mg per 1/4 pizza. (It also cuts calories to 200 and fat to 11 g.)

Quiz: How much sodium is in your food?
Flavourful low-salt cooking
3 reasons to eat less salt

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