Final answer:
Milk and dairy products tend to be higher in sodium compared to other unprocessed foods like whole grains, legumes, and fruits. A healthy diet should focus on whole foods, limit sodium intake, and include a variety of nutrient-rich options with less sodium, saturated fat, and added sugars.
Step-by-step explanation:
All foods in their unprocessed form tend to be low in sodium with the exception of milk and dairy products. This is because unprocessed foods, such as whole grains, legumes, fruits, and most vegetables, naturally contain less sodium than processed foods. When choosing foods for a healthy diet, it is essential to limit sodium intake, especially given that the total sodium intake should be less than 2300 mg/day. Foods considered low in sodium have less than 140 mg/serving or 5% daily value.
To maintain a diet that de-emphasizes processed foods and emphasizes whole foods and healthy fats, individuals should make healthy fruit and vegetable choices. Whole fruits, like plums and prunes, are higher in fiber and have less sugar compared to fruit juices. In addition, it is advised to combine plant foods, such as beans and rice, to create complete proteins with all nine essential amino acids. The consumption of plant-based proteins can also contribute to a lower sodium intake, as these foods are usually less processed.
It is advisable to limit extras by choosing foods and beverages with less sodium, saturated fat, and added sugars. When selecting packaged foods, one should compare sodium levels in products like soup, bread, and frozen meals and go for options with lower sodium levels. Furthermore, increasing intake of omega-3 fatty acids, found in salmon, walnuts, and flax seeds, and being mindful of consuming a variety of nutrient-rich foods such as whole grains, legumes, and dark green vegetables, supports overall health.