| Limit these foods | Check the label! | Low salt options |
|---|---|---|
| They are usually high in salt and/or saturated fat Eat only occasionally or as a treat | These foods can contain some salt and/or saturated fat Choose lower salt options | Lower in salt and/or saturated fat Try and choose these foods |
| Bread, cereals and starchy foods Sandwiches filled with cheese and/or processed meat Pizzas; Pot noodles and instant noodles Eggs and dairy Whole milk, cream, soured cream and crème fraiche; Coconut cream/milk; Most cheeses e.g. cheddar, brie, stilton, parmesan, cream cheese and processed cheese Fats and oils Some fats e.g. butter, ghee, dripping, lard and suet Some oils e.g. palm and coconut oil. Pastry Meat, fish and vegetarian alternatives Processed meat e.g. pâté, ham, bacon, gammon, corned beef, burgers, sausages. Meat pies and sausage rolls Smoked fish; Prawns & shellfish; Tinned anchovies & tuna in brine Vegetarian and meat-free sausage rolls, pie5 and bacon Fruits and vegetables Vegetable pies. Some pre-prepared vegetable dishes Desserts and sweet snacks Cakes, cheesecake and ice cream; Most pastry- or cream-based desserts; Hot chocolate made with milk or cream Confectionary e.g. fudge, chocolate, toffee, sweets; Sweet biscuits Savoury snacks Salted popcorn, crisps and salted or roasted nuts Sour cream- and mayonnaise-based dips and cheese dips Cheese-flavoured biscuits 0live5; Sundried tomatoes Cook-in sauces, table sauces and seasonings All types of salt e.g. rock, sea and table salt; Stock cubes; Spreads e.g. yeast extract (marmite), chocolate spread, peanut butter; Table sauces e.g. soy, horseradish, bread and BBQ sauce, ketchup, mayonnaise, Salad cream and mustard; Tabasco Sauce Curry paste; Pesto | Bread, cereals and starchy foods Most breakfast cereals e.g. puffed rice, corn flakes, bran flakes, muesli and wheat biscuits. Bread including rye and soda; Most sandwiches. Processed pasta e.g. tinned in sauce, filled and Pasta Salad Eggs and dairy Semi-skimmed milk, soya milk including flavoured and soya cream Yoghurt and low fat crème fraiche. Cottage cheese and low-fat cream cheese; Mozzarella Eggs Fats and oils – Low-at spreads Meat, fish and vegetarian alternatives Breaded poultry; Extra lean mince; Meat-based soup and ready meals Fish cakes, fish in batter or crumbs, fish in sauce; Tinned fish in oil Vegetarian sausages and burgers and meat-free ready meals; Quorn Fruits and vegetables Pickled vegetables; Processed potatoes e.g. croquettes, waffles and oven chips. Baked beans; Tinned vegetables with salt added; Tinned fruit in syrup Prepared salads; Vegetable soup and ready meals Desserts and sweet snacks Fruit buns; Frozen yogurt; Fruit crumble; Jelly; Fruit trifle ‘Diet’ desserts e.g. tight chocolate mousse. Some sweet biscuits e.g. Jaffa cakes, rich tea; reduced fat biscuits Cereal bars, and breakfast pots (Yogurt-based). Savoury snacks Flavoured breadsticks and low salt crisps; Crispbreads, oatcakes and flavoured rice cakes; Savoury crackers and biscuits. Wasabi peas Most vegetable – or pulse-based dips e.g. hummus and guacamole Cook-in sauces, table sauces and seasonings Low salt stock cubes; Gravy Pasta and curry sauces, Packet sauces e.g. bread, cheese and onion sauce; Chutneys & pickles | Bread, cereals and starchy foods Some breakfast cereals e.g. shredded wheat, porridge oats and muesli with no added salt. Grains e.g. couscous, bulgar wheat, quinoa, gnocchi, rice and pasta Potatoes and plantain Eggs and dairy 1% fat milk, Skimmed milk, light soya milk and light soya cream Low-fat/fat-free yoghurt, soya yoghurt Fats and oils Some oils e.g. olive, rapeseed, canola, peanut/groundnut, sunflower sesame and corn oils Meat, fish and vegetarian alternatives Fresh, lean meat and white and oily fish Tinned fish in water Soya mince and tofu Fruits and vegetables Fresh, frozen and dried fruits, vegetables and pulses Tinned fruit and vegetables with no added salt Desserts and sweet snacks sugar free jelly; Low fat yoghurt; rice pudding Fruits and fruit salad, ready-prepared fruit snacks; dried fruit Meringue Savoury snacks Unsalted popcorn; Rice cakes; Plain breadsticks Unsalted nuts and seeds (in moderation); No added salt crisps Salsa dips Cook-in sauces, table sauces and seasonings Vinegar, lemon juice and wine Herbs and spices; Tomato puree Apple, cranberry and mint sauce |
