How To Follow a Low Sodium Diet by Elizabeth Grace/ The Wisdom In Wealth & Health Workshops by Esther Pinkston (6109 hits)
How To Follow a Low Sodium Diet by Elizabeth Grace/ The Wisdom In Wealth & Health Workshops by Esther Pinkston http://www.estherpinkston.com
"1. Know your numbers. It's always a good idea to start with a thorough physical before making any substantial changes to your diet. Your doctor can make specific suggestions, depending on a number of factors, including your weight, blood pressure, cholesterol level, and overall condition. It is common for doctors to recommend no more than 2000 milligrams (mg) of sodium per day, with an ultimate goal of fewer than 1500.
2. Make a DASH for it. One of the easiest ways to consume a diet low in sodium is to follow the DASH diet -- (Dietary Approaches to Stop Hypertension). It's not only low in sodium, but is also low in overall fat, saturated fat, and cholesterol, making it a smart eating plan for most adults. Ask your doctor if the DASH diet is right for you.
3. Choose whole foods. While processed, convenience foods are, well, convenient, they are often very high in sodium, while whole foods typically have a low sodium content. Try to build the bulk of your diet using fruits, veggies, whole grains, fish, poultry, nuts, and low-fat dairy products.
4. Keep it simple. Although it is reasonable to assume that you should avoid adding table salt to your foods, sodium is also found in the "extras." Broccoli is healthful and nutritious, but if you top it with dollops of cheese sauce, you've probably increased the sodium content considerably. Exercise caution when using sauces, toppings, and salad dressings as many are loaded with sodium.
5. Become a label reader. Sometimes, foods that may appear to be healthy have been prepared with a considerable amount of added salt, making them poor choices for those who are trying to lower their sodium. Many canned soups and vegetables are high in sodium (consider frozen veggies -- they are often much lower in sodium than their canned counterparts), so it's important to read nutrition labels. Be careful to pay attention to serving sizes -- many cans of soup contain 2-3 servings, so if you plan to eat the contents of the entire can, you will be consuming twice or even three times the amount of sodium that the label specifies per serving.
6. Fiber is your friend. Say the word "diet" and many people automatically think "deprivation," and no one likes to be hungry all of the time. By filling up on high fiber, low sodium foods such as fruits, vegetables, and whole grains, most people find that they are able to control their cravings for less healthy, high sodium, foods.
7.Spice it up. When you first switch to a low sodium diet, your taste buds may object, finding the foods to be rather bland and flavorless. By experimenting with a variety of herbs and spices, though, low-sodium foods can be both interesting and flavorful.
8. Buy the book. There are virtually hundreds of low sodium cookbooks on the market today, so take a while and browse a few at your local book store. By adding one or two to your collection, you will be able to try new recipes, avoiding dietary boredom.
9.Snack smart. Snacking is, in itself, not a bad thing, but it's important to choose wisely. A whole day of eating well can be offset by a bowl of salty potato chips, so plan for snacks by keeping a number of healthy selections on hand. Dried fruits, unsalted nuts, graham crackers, fresh fruit, raw veggies, unsalted popcorn, and low-fat yogurt are all good snack choices for those following low sodium diets.
10. Give it time. Most likely, it took years for you to develop your current eating habits, so it'll take a while for you to replace them with healthier choices. Most experts agree that it takes at least three months for new habits to really take root, so be patient. If you find yourself backsliding, just start fresh. Every meal is a new chance to do better!"
