According to MedLine Plus, healthy diets emphasize consumption of foods like fruits, vegetables, whole grains and lean meats. If you're trying to cut back on your sodium intake, the good news is that most of these foods, when eaten fresh, contain little to no sodium. Even if you're subscribing to a specified diet program like Weight Watchers, Jenny Craig or the Mediterranean Diet, they all emphasize adding fruits and vegetables to your diet, which provides you with an easy way to eat healthfully without adding salt to your system.
Whole Grains
These are a good source of fiber and help fill you up when you're on a diet. Most people get their grains from a processed source such as cereal or bread, which means that these foods generally include added sodium. If you want a healthful and easy no-salt option for whole grains, eat old-fashioned oatmeal. According to the website CalorieKing, a single, half-cup serving of oatmeal has only 150 calories, zero sodium and 4 g of fiber. If you add milk and toppings to your oats, you're likely add some sodium as well.
Vegetables
Most vegetables naturally have small amounts of sodium, usually amounting to less than 1 mg of salt per serving, which won't affect your salt intake much. If you're looking for a vegetable option with no salt, a single two-and-a-half cup serving of sweet butter lettuce has 10 calories and zero sodium. Add it to sandwiches, or make a salad. Dressings and condiments can add lots of sodium to your diet, so stick with canola oil and red wine vinegar for salad dressing, both of which are sodium-free.
Fruits
Fruits add essential nutrients and fiber to a well-rounded diet. They also help curb a sweet tooth while dieting. And most fruits, like vegetables, have little to no salt. For instance, a small orange has zero sodium, only 45 calories and provides you with calcium, potassium and fiber, not to mention vitamin C.
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