Whole wheat flour
Quinoa
Whole wheat pasta
Couscous
Brown rice and instant brown rice
Quick cooking barley
Bran flakes
Whole wheat bread, pita bread and wraps
Old-fashioned oats and steel cut oats
Fiber One cereal (Original)
Canned Beans (black beans, black eyed peas, Lima beans, pinto beans, kidney beans, navy beans..when possible purchase low sodium alternatives
Crushed tomatoes (low sodium)
Rotel tomatoes (or other spiced tomato variety)
Diced tomatoes (low sodium)
Tomato sauce
Salsa
Artichoke hearts
Roasted bell peppers
Pure Pumpkin
Pineapple chunks in own juice
No sugar added applesauce
Water packed tuna and salmon
Sun dried tomatoes (dry)
Reduced sodium chicken, beef and vegetable broth
Pickles
Condiments, Seasonings, Herbs and Spices:
Cinnamon
Nutmeg
Bay leaves
Black pepper
Lemon pepper
Cayenne pepper
Garlic powder
Dried herbs (basil, oregano, rosemary, thyme, tarragon)
Low sodium Cajun seasoning
Italian herb blend
Onion powder
Pure vanilla extract
Caper
Dijon mustard
Vinegars: red wine, apple cider, and balsamic
Hot sauce
Worcestershire sauce
Unsweetened cocoa powder
Sea Salt
Agave Nectar
Fresh Garlic
Honey
Pure maple syrup
Reduced sodium soy sauce
Fish sauce
Chile-garlic sauce
Nuts, Seeds, Fats and Oils:
Almonds
Walnuts
Nut butter (such as peanut butter, almond butter, or soy butter)
Sunflower seeds
Pine nuts
Extra-virgin Olive oil
Canola oil
Coconut Oil
Canola or olive oil mayonnaise
Avocados
Adrien Paczosa is a Registered and Licensed Dietitian practicing in Austin, Texas and the surrounding counties.
She is the owner and founder of I Live Well Nutrition her Dietitian practice which started in 2007 and serves clients in the Austin, Texas area in two locations. Fearless Practitioners, the division of her business that offers training to dietitians and wellness professionals.