How often have you ventured to the supermarket, walked down the aisles, picked up food items and paid no attention to the Nutritional Facts label indicating the amount of sodium contained in the product? If you consider your health to be important and want to cut down on sodium intake, read on.
In order to make better food choices concerning sodium intake one needs to educate themselves with the facts.
Sodium is a mineral found in many foods. It helps to maintain and balance fluids in the body. Consuming too much sodium can cause the body to have a water buildup.
Professionals from the Cleveland Clinic state that “following a low-sodium diet helps control high blood pressure (hypertension), swelling, and water build-up (edema). A low-sodium diet also can help decrease breathing difficulties caused when the weakened heart has difficulty pumping excess fluid out of the body.”
Below are three guidelines, and three recipes that have no sodium or low sodium to get you started on a no sodium /low sodium diet.
- Get the facts/educate yourself
- Read the nutritional facts located on the product
- Live what you learn
No Sodium and Low Sodium Recipes
All fruits and vegetables are low sodium foods so you can’t go wrong with a fruit or vegetable salad. In some markets you can purchase fruit and vegetable salads already conveniently prepared!
- · Blueberries
- · Strawberries
- · Banana
- · Kiwi
- · Watermelon
Fill a bowl with slices of banana, kiwi, and sliced watermelon
Add several of the berry groups listed above
No sodium! Enjoy!
- · Post Shredded Wheat (contains zero sodium)
- · Milk
- · Organic Honey
Pour yourself a bowl of Post Shredded Wheat
Pour 1/2 glass (or more) of milk into the bowl
Add 1 spoonful of organic honey
No sodium and low sodium! Enjoy!
Barilla Angel Hair Multi Grain Pasta (very low in sodium)
Tomatoes, Onions, Scallions, Pepper
Grounded Coriander Seeds, Basil, Poppy Seeds
Shredded Lettuce, Baby Spinach
Boil two cups of water in a medium size pan
Add pasta to water
Let cook until soft
Pour three tablespoons of olive oil into a skillet
Allow the oil to warm
Sauté three cloves of chopped garlic, and one finely chopped onion
Add one cup of chopped tomatoes, two cups of lettuce, and half bag of baby spinach
After the tomatoes, lettuce and spinach have sautéed, sprinkle a little pepper, basil, poppy seeds, and grounded Coriander seeds into the mix.
Pour the pasta in the skillet with the other ingredients and allow to sauté for a few minutes longer
Links to no sodium and low sodium diets