Doable Challenge: Choose Low-Sodium Canned Goods

If you’ve been following this month’s Doable Challenge on reducing excess salt in your diet, you know that canned goods can be a major sodium culprit. When I first started working on this challenge, I thought I was in the clear since when I thought of canned goods I thought of soup and vegetables and I couldn’t remember the last time I ate either from a can. But then I started to look at some of the staples in my pantry and realized that many of them are canned (or boxed), including chicken and vegetable broth, beans, tuna, and tomatoes. The great news is that just about every food that comes in a can comes in a low-sodium or no-salt-added version, so the key is to look at labels and switch to the lowest-sodium version available. In my own label sleuthing, I checked the label on Wild Planet’s tuna and found that a can of its regular wild albacore tuna has 625 mg of sodium, while its no-salt-added version has only 250 mg of sodium per can! And since I love to make tuna and bean salads like the White Bean and Tuna Salad with Radicchio pictured above, I checked some canned beans too. I learned that a 1/2 cup of Bush’s Best cannellini beans has 270 mg of sodium, while the same amount of of Eden Foods’ no-salt-added cannellini beans has 40 mg. And since I honestly can’t tell the difference in terms of flavor, there’s no reason not to always choose the low-sodium version of anything I buy in a can. I can always add a pinch of salt at the table if it seems necessary. So the challenge for this week is for you to upgrade your canned goods, too. Tell me how it goes in the comments section below.

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