Limit these foods Check the label! Low salt options
They are usually high in salt and/or saturated fat Eat only occasionally or as a treat These foods can contain some salt and/or saturated fat Choose lower salt options Lower in salt and/or saturated fat Try and choose these foods 
Bread, cereals and starchy foods 
Sandwiches filled with cheese and/or processed meat Pizzas; Pot noodles and instant noodles  

Eggs and dairy 
Whole milk, cream, soured cream and crème fraiche; Coconut cream/milk; Most cheeses e.g. cheddar, brie, stilton, parmesan, cream cheese and processed cheese  

Fats and oils 
Some fats e.g. butter, ghee, dripping, lard and suet Some oils e.g. palm and coconut oil.  Pastry  

Meat, fish and vegetarian alternatives 
Processed meat e.g. pâté, ham, bacon, gammon, corned beef, burgers, sausages.  Meat pies and sausage rolls Smoked fish; Prawns & shellfish; Tinned anchovies & tuna in brine Vegetarian and meat-free sausage rolls, pie5 and bacon  

Fruits and vegetables 
Vegetable pies.  Some pre-prepared vegetable dishes  

Desserts and sweet snacks 
Cakes, cheesecake and ice cream; Most pastry- or cream-based desserts; Hot chocolate made with milk or cream Confectionary e.g. fudge, chocolate, toffee, sweets; Sweet biscuits 
 
Savoury snacks 
Salted popcorn, crisps and salted or roasted nuts Sour cream- and mayonnaise-based dips and cheese dips Cheese-flavoured biscuits 0live5; Sundried tomatoes  

Cook-in sauces, table sauces and seasonings 
All types of salt e.g. rock, sea and table salt; Stock cubes; Spreads e.g. yeast extract (marmite), chocolate spread, peanut butter; Table sauces e.g. soy, horseradish, bread and BBQ sauce, ketchup, mayonnaise, Salad cream and mustard; Tabasco Sauce Curry paste; Pesto  
Bread, cereals and starchy foods 
Most breakfast cereals e.g. puffed rice, corn flakes, bran flakes, muesli and wheat biscuits.  Bread including rye and soda; Most sandwiches.  Processed pasta e.g. tinned in sauce, filled and Pasta Salad  

Eggs and dairy 
Semi-skimmed milk, soya milk including flavoured and soya cream Yoghurt and low fat crème fraiche. Cottage cheese and low-fat cream cheese; Mozzarella Eggs  

Fats and oils – Low-at spreads  

Meat, fish and vegetarian alternatives 
Breaded poultry; Extra lean mince; Meat-based soup and ready meals Fish cakes, fish in batter or crumbs, fish in sauce; Tinned fish in oil Vegetarian sausages and burgers and meat-free ready meals; Quorn  

Fruits and vegetables 
Pickled vegetables; Processed potatoes e.g. croquettes, waffles and oven chips.  Baked beans; Tinned vegetables with salt added; Tinned fruit in syrup Prepared salads; Vegetable soup and ready meals  

Desserts and sweet snacks 
Fruit buns; Frozen yogurt; Fruit crumble; Jelly; Fruit trifle ‘Diet’ desserts e.g. tight chocolate mousse.  Some sweet biscuits e.g. Jaffa cakes, rich tea; reduced fat biscuits Cereal bars, and breakfast pots (Yogurt-based).    

Savoury snacks  
Flavoured breadsticks and low salt crisps; Crispbreads, oatcakes and flavoured rice cakes; Savoury crackers and biscuits. Wasabi peas Most vegetable – or pulse-based dips e.g. hummus and guacamole  

Cook-in sauces, table sauces and seasonings 
Low salt stock cubes; Gravy Pasta and curry sauces, Packet sauces e.g. bread, cheese and onion sauce; Chutneys & pickles 
Bread, cereals and starchy foods 
Some breakfast cereals e.g. shredded wheat, porridge oats and muesli with no added salt. Grains e.g. couscous, bulgar wheat, quinoa, gnocchi, rice and pasta Potatoes and plantain  

Eggs and dairy 
1% fat milk, Skimmed milk, light soya milk and light soya cream Low-fat/fat-free yoghurt, soya yoghurt  

Fats and oils 
Some oils e.g. olive, rapeseed, canola, peanut/groundnut, sunflower sesame and corn oils  

Meat, fish and vegetarian alternatives  
Fresh, lean meat and white and oily fish Tinned fish in water Soya mince and tofu  

Fruits and vegetables 
Fresh, frozen and dried fruits, vegetables and pulses Tinned fruit and vegetables with no added salt  

Desserts and sweet snacks 
sugar free jelly; Low fat yoghurt; rice pudding Fruits and fruit salad, ready-prepared fruit snacks; dried fruit Meringue  

Savoury snacks 
Unsalted popcorn; Rice cakes; Plain breadsticks Unsalted nuts and seeds (in moderation); No added salt crisps Salsa dips  

Cook-in sauces, table sauces and seasonings 
Vinegar, lemon juice and wine Herbs and spices; Tomato puree Apple, cranberry and mint sauce