You can maintain or achieve a healthy body weight by eating a diet rich in high-fibre, low-cholesterol, and low-sodium meals. Foods including fruits, vegetables, legumes, and whole grains aid with digestion and glucose (sugar) level regulation. When possible, use foods without salt added or fresh ingredients. Low-sodium foods include fresh fruit, vegetables, meat, poultry, and fish.

The majority of frozen vegetables make excellent substitutes for fresh ones. Fruits that are frozen or canned are also suitable. Choose canned veggies without salt added when you go grocery shopping, or rinse canned vegetables first before cooking them to reduce sodium content.

Try substituting healthier components for those in your family's favourite meals that are high in saturated fat, sodium, and cholesterol, and reduce the quantity of salt you use. All recipes aside from those that need for yeast can be made without salt. Add fresh herbs and aromatics like leeks, onions, celery, carrots, ginger, garlic, lemon, or peppercorns if you're concerned that the dish lacks flavour.

Protein: Choose 2-3 servings per day

• 1 egg (no more than three whole eggs per week).
• 2-3 ounces of fresh or frozen fish, shellfish, meat (beef, veal, lamb, pork) or poultry.
• 1/2 cup low-sodium canned fish (like salmon or tuna).
• 1/2 cup cooked dried beans or peas.

Dairy products: Choose ≥ 2 servings per day

• 1 cup unsweetened soy milk, almond milk or oat milk.
• 1-1/2 ounces of low-sodium cheese.
• 1 cup milk (nonfat or 1% recommended).
• 1/2 cup low-sodium cottage cheese.

Vegetables and Fruits: Choose ≥ 5 servings per day

• 1 cup raw leafy vegetables.
• 1/2 cup fresh whole, chopped, cooked, frozen or canned fruit.
• 1/2 cup chopped, cooked, frozen or no-salt-added canned vegetables.

Bread and grains: Choose ≥ 6 servings per day

• Low-sodium whole-grain crackers (read label for serving size).
• 1/2 cup brown rice.
• 1/2 cup whole-wheat pasta (noodles, spaghetti, macaroni).

Fats, oils and condiments (USE IN LIMITATION!)

• Low-sodium sauce mixes.
• Olive oil, canola oil and avocado oil.
• Low-sodium ketchup.
• Unsalted nuts.
• Homemade gravy without salt.
• No-salt-added broths.
• Low-sodium salad dressing.