`Mini Vegan Pumpkin "Pies"

Mini Vegan Pumpkin “Pies”

These mini vegan pumpkin pies are proof that plant-based desserts can be just as satisfying as the classic version.

The post Mini Vegan Pumpkin “Pies” appeared first on MyFitnessPal Blog.

Man scanning coconut milk can with smartphone in grocery store aisle

Welcome to Grocery Shopping Tips, where we break down how to align your nutrition goals with your grocery budget. This time, we’re focusing on low sodium options.

We asked MyFitnessPal registered dietitians to share the staples they rely on, and how they make lower-sodium cooking feel realistic and sustainable.

Stevia granules in wooden bowl with spoon and fresh stevia leaves on rustic table

Is Sodium Bad for You? Separating Myth from Fact

6 Steps For Navigating the Aisles with Sodium in Mind

Step 1: Know Your Sodium Baseline

Before you change your pantry, it helps to understand your starting point.

The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg per day for most adults (1). For people with high blood pressure or heart conditions, the American Heart Association often recommends lower targets under medical supervision (3).

If you’re not sure where you fall, tracking your meals for a few days in MyFitnessPal can give you a clearer picture of how quickly sodium adds up, especially from packaged or restaurant foods.

Step 2: Upgrade Your Foundation Staples with Lower-Sodium Ingredients

Instead of starting with specialty products, begin with the ingredients you use most often. Here are a few examples from our registered dietitians:

Beans

Brookell White, RD, MyFitnessPal Registered Dietitian always chooses lower-sodium or no-salt-added canned options.

They’re affordable, shelf-stable, and provide 9 grams of fiber per ½ cup serving (4). And because most Americans fall short on fiber intake, beans pull double duty, supporting both heart health and digestive health (1,5,6).

She points out that in many stores, no salt added beans cost about the same as regular versions. When time allows, dried beans are even cheaper, and can be batch-cooked and frozen. And even as they are, these dried beans have a shelf life of 1-2 years (7).

If you do buy regular canned beans, rinsing them can help reduce some sodium (2).

Tomatoes

Joanna Gregg, RD, MyFitnessPal Registered Dietitian keeps no salt added diced tomatoes stocked year-round.

Instead of thinking of them as just a canned good, she treats them as a flavor base, adding bulk and brightness to soups, sauces, and casseroles across cuisines.

She also recommends comparing price per ounce when shopping for fresh, frozen, or canned produce. Frozen vegetables are often comparable in cost and reduce spoilage (8).

Broth

For Katherine Basbaum, RD, MyFitnessPal Registered Dietitian, low sodium chicken broth is a must-have for building flavor at home.

Rather than cooking rice or quinoa in water, she uses low sodium broth for added flavor—without the high sodium content of traditional broths.

This is a good example of a swap that doesn’t feel restrictive. It simply makes lower-sodium cooking easier.

10 Low-Sodium Breakfasts Under 400 Calories

Step 3: Build a Flavor Pantry So Meals Stay Low in Sodium

One of the biggest fears around low-sodium eating is that food will taste bland.

Emily Sullivan, RD, MyFitnessPal Registered Dietitian says that assumption misses something important.

Low-sodium cooking isn’t about removing flavor (or sodium entirely) but about building flavor differently.

That’s why she recommends keeping apple cider vinegar, or any vinegar you enjoy, stocked in your pantry. It “can elevate the flavor profile of many dishes without the use of salt.”

She also recommends affordable flavor builders like:

Garlic powder
Onion powder
Smoked paprika
Cumin
Oregano
Italian seasoning
Lemon juice
Fresh garlic and onions

Slow-cooked aromatics create depth. A splash of vinegar brightens flavors. Even a bit of pickle brine can add tang.

The key is starting with versatile basics and expanding slowly, not buying every specialty spice at once.

Step 4: Read Beyond the Label Claims

Katherine Basbaum, RD, says one of the biggest mistakes she sees is shoppers relying on front-of-package claims without checking the Nutrition Facts panel.

“If you see ‘lower sodium’ or ‘reduced sodium’ advertised on the front, before you drop it in your cart, take a minute to check the Nutrition Facts panel on the back. These foods may still be quite high in sodium despite being lower than the original.”

The FDA defines “reduced sodium” as at least 25% less than the original product (2). But if the original was very high, the reduced version may still be high.

The same goes for foods marketed as healthy for other reasons, like bread labeled “made with whole grains” or cottage cheese promoted as “high in protein.”

One positive nutrition claim doesn’t automatically make the whole product a smart choice, especially when it comes to sodium.

Before adding something to your cart, flip the package over and check the milligrams per serving.

That’s what really counts.

Step 5: Expect a Flavor Adjustment Period

If you’re used to dining out frequently, home-cooked lower-sodium meals may taste different at first.

Restaurant foods are often higher in sodium, which can shape taste expectations (9).

Sullivan suggests focusing on recipes you genuinely enjoy and giving your palate time to adjust. Over time, heavily salted foods may start to taste overly intense.

Everything You Should Know About Low Sodium Eating | MyFitnessPal

What You Should Know About Low Sodium Eating

Step 6: Build a Budget-Friendly Low Sodium Shopping List

Low-sodium eating doesn’t require specialty health foods.

White recommends:

Stocking up on shelf-stable low-sodium staples when they’re on sale
Buying dried beans in bulk
Comparing unit price per ounce
Freezing leftovers to reduce waste

Sometimes the lower-sodium version is similar in price, and other times it may cost slightly more, checking the label helps you decide what works for your budget.

Frequently Asked Questions (FAQs)

How much sodium should the average adult consume per day?
The Dietary Guidelines for Americans recommend limiting sodium to no more than 2,300 mg per day for most adults (1). Individuals with high blood pressure or certain heart conditions are often advised to aim lower, around 1,500 mg per day, under medical supervision (3).
What does “reduced sodium” actually mean?
According to the FDA, “reduced sodium” means a product contains at least 25% less sodium than the original version (2). However, that doesn’t necessarily mean it’s low in sodium overall. Always check the milligrams per serving on the Nutrition Facts panel.
Is “no salt added” the same as “low sodium”?
Not exactly. “No salt added” means no salt was added during processing, but the food may still contain naturally occurring sodium. “Low sodium” has a specific regulatory definition, which is 140 mg of sodium or less per serving (2).
Does rinsing canned beans really reduce sodium?
Yes. Rinsing canned beans under running water can help remove some of the sodium from the packing liquid (2). It’s a simple step that can make a difference if lower-sodium versions aren’t available.

Bottom Line

A low-sodium pantry isn’t about restriction. It’s about intention.

Choose no salt added versions when possible.
Build flavor with herbs, acids, and aromatics.
Read labels instead of relying on marketing claims.

Over time, those small decisions add up, and make cooking heart-healthy meals feel natural instead of complicated.

And if you want a clearer picture of your sodium intake, tracking meals in MyFitnessPal can help you monitor your daily totals.

You can then compare your intake to your personal goal—whether that’s 2,300 mg per day or a lower target recommended by your healthcare provider.

The post Grocery Shopping Tips: Low Sodium Options That Don’t Blow Your Budget appeared first on MyFitnessPal Blog.

Mini Vegan Pumpkin “Pies”

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