Sodium is present in several popular Canadian foods and beverages, but by making a few healthy twists it is possible to enjoy those same flavours and better nutrition at the same time. Here are six simple sodium-reducing solutions for your next dinner menu.

1 cup club soda

Sodium amount: 53 mg
Substitute: 1 cup sparkling water
Sodium Amount: 3 mg
Explanation: Drinks are hidden sources of sodium. Sparkling water is naturally sodium-free, but some brands add sodium bicarbonate for effervescence. Scan nutrition
labels for sodium content.

1 cup mixed greens with 1 tbsp bottled Italian salad dressing

Sodium amount: 284 mg
Substitute: 1 cup mixed greens with 1 tbsp olive oil and balsamic vinegar
Sodium amount: 42 mg
Explanation: Choose oil and vinegar instead of bottled dressing and save 242 mg sodium per tablespoon.

75 g chicken Parmesan with one slice of processed mozzarella cheese and 1/4 cup bottled tomato sauce

Sodium amount: 562 mg
Substitute: 75 g chicken Parmesan with one slice of natural mozzarella cheese and 1/4 cup no added-salt tomato sauce
Sodium amount: 74 mg
Explanation: Look for tomato sauce with the words “no added salt” on the label and add herbs for flavour.

1 cup packaged seasoned spaghetti

Sodium amount: 420 mg
Substitute: 1 cup plain spaghetti mixed with roasted cherry tomatoes, olive oil, oregano, basil and 1 tbsp shredded Parmesan cheese
Sodium amount: 95 mg
Explanation: Pasta is sodium-free until you add sauce. Skip the prepackaged side-dish-style packets and salty bottled sauces. Opt for fresh or dried herbs instead. A piquant cheese such as Parmesan adds flavour with only 85 mg sodium per tablespoon.

Page 1 of 2 -- Learn about more sodium-saving tips and what sodium claims on common food packages actually mean on page 2
1 cup canned green beans

Sodium amount: 657 mg
Substitute: 1 cup fresh green beans, steamed
Sodium amount: 4 mg
Explanation: If you must choose canned vegetables, rinse well to get rid of some excess sodium.

1 cream-filled snack cake

Sodium amount: 170 mg
Substitute: 1 oz dark chocolate with 1 cup strawberries
Sodium amount: 3 mg
Explanation: Cakes rise because of the sodium in baking powder. Choose fruit instead – and a little dark chocolate to satisfy your sweet tooth. The pairing is virtually sodium-free.

Sodium claims on packaged food labels explained

Claim: No added salt; unsalted
Explanation: Contains no added salt, but might still have naturally occurring sodium.

Claim: Free of sodium; salt-free
Explanation: Contains less than 5 mg of sodium per serving.

Claim: Low in sodium; low salt
Explanation: Contains less than 140 mg sodium per serving.

Claim: Lightly salted
Explanation: Contains at least 50 percent less sodium than the regular version of the same product.

Claim: Sodium-reduced; lower in sodium
Explanation: Contains 25 percent less sodium than the regular version of the same product.

Caution: Products may still be high in sodium.


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This story was originally titled "Dinner Makeover" in the October 2012 issue. Subscribe to Canadian Living today and never miss an issue!