Low Sodium Diet Foods List

Low sodium foods are abundant and many are natural, organic, and can be easily found. They can be found in every food group and there are many different possibilities for a low sodium meal. 

LOW SODIUM DIET FOODS LIST images

BREADS, CEREALS, RICE AND PASTA
Most rice and pastas are very low in sodium. Compare labels to find products with less salt and don’t add salt when cooking. The following are also all viable low-sodium food items:
• Whole grain bread
• Granola
• Puffed rice
• Rolled oats
• Shredded wheats
• Unsalted popcorn
• Bread, bagels, English muffins, crackers, or bread sticks without salted tops.

  

FRUITS
Any kind of fruit or fruit juice (fresh, frozen, or canned) is low in sodium if it does not contain sauces. Fruits particularly low in sodium include:
• Apples
• Bananas
• Blackberries
• Cherries
• Peaches
• Pears
• Raspberries
• Watermelons

LOW SODIUM DIET FOODS LIST images 2 - Fruit and Vegetables

VEGETABLES
As with fruits, all fresh vegetables are low in sodium. Vegetables may also be frozen of canned if, like fruits, they do not contain sauces.
• Broccoli
• Cabbage
• Cauliflower
• Chickpeas
• Cucumber
• Green peppers
• Lima beans
• Sweet potatoes

PROTEIN
Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.
• 6 ounces daily of any fresh or frozen beef, veal, lamb, pork, poultry, and fish without salt or sodium in the preparation and without skin.
• Low sodium, water packed tuna or salmon
• Eggs and egg substitutes
• Unsalted nuts and seeds
• Low sodium nut butter

  

FATS
• Olive oil and other cooking oils
• Low sodium mayonnaise
• Unsalted butter or margarine
• Low sodium salad dressings

 
DAIRY
Milk is a healthy dairy product that contains virtually no sodium. Choose fat free or low-fat milk and yogurt more often than cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.
• Low sodium cottage cheese
• Fat free or low fat yogurt
• Skim or 1% milk
• Soy-based drinks with added calcium
• Cream
• Non-dairy creamers
• Sour cream
• Ice cream

  

CONDIMENTS AND EXTRASChoose condiments that are low in sodium or have no sodium at all, and try seasonings instead of salt to flavor food.
• Spices and herbs without sodium or salt
• Vinegar
• Lemon
• Fresh horseradish or prepared without salt
• Baking soda and powder
• Cream of tartar
• Mustard
• Tabasco sauce or low sodium chili sauces
• Mrs. Dash and other sodium-free seasonings
• Yeast
• Jams and jellies
• Low sodium ketchup
• Low sodium tomato sauces and vegetable juices without salt or sodium added

  

LOW SODIUM DIET FOODS LIST images 1 - HIGH SODIUM FOODS TO AVOID

HIGH SODIUM FOODS TO AVOID
• Buttermilk, malted milk, chocolate milk
• Bacon (all types), sausages or hot dogs, all lunch meats unless low sodium
• Breaded meats (such as chicken parmesan)
• Meats koshered by salting
• Canned or frozen vegetables if processed with salt
• Anchovies and other smoked fish; caviar
• Anything pickled (such as sauerkraut, pickles); olives

  

EAT LESS SODIUM:QUICK TIPS

1. Know your sodium limit

• Healthy adults need to limit their sodium intake to no more than 2,300 mg per day (about 1 teaspoon of salt)
• Some people, including children and those with high blood pressure, need to keep their sodium intake even lower (no more than 1,500 mg per day). Ask your doctor how much sodium is okay for you.
• If you need to make changes, slowly reduce the amount of sodium in your foods and your taste for salt will change with time.

2. Check the label

• Use the Nutrition Facts Label to check the sodium in packaged foods. Try to choose products with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high.
• Look for foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

3. Shop for low sodium foods

• Load up on vegetables, fruits, beans, and peas, which are naturally low in sodium. Fresh, frozen, and dried options are all good choices.
• When you buy canned fruit, look for options packed in 100% juice or water.
• When you buy canned vegetables and beans, choose ones with labels that say “low sodium,” “reduced sodium,” or “no salt added.”
• Compare the sodium in foods like bread, soup, and frozen meals. Choose the ones with less sodium.
• Limit processed foods, especially foods that are salted, smoked, or cured, like hot dogs, bacon, and deli meats.

4. Prepare your meals with less sodium

• If you buy canned foods (like vegetables, beans, or fish), choose low sodium varieties.
• If you use canned foods that aren’t low sodium, rinse them before eating to wash away some of the salt.
• Use unsalted butter or soft margarine.
• Don’t add salt to the water when you cook pasta or rice.
• Try different herbs and spices to flavor yourfood instead of salt.

5. Add more potassium to your diet

• Adding more potassium can help lower your blood pressure. Good sources of potassium include potatoes, cantaloupe, bananas, beans, and yogurt.

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easy low carb lunch

Make Your Own Healthy and easy low carb lunch

Many people have taken the low carb approach to dieting. For some, it has meant removing all refined carbohydrates such as breads, pastas, and sugars from their diets. Diabetics usually combine their low carbohydrates with a protein, a dairy, or a fat. An example of this would be to eat a potato with meat, a potato with cheese, or a potato with butter and sour cream. Combining carbohydrates with the three other food categories keeps the digestion process slow and even, which keeps blood sugar levels under control.

Anyone can use the diabetic principles in a low carb healthy diet. Simply avoid highly processed carbohydrates, and use reasonable portions of healthy carbohydrates combined with healthy portions of the other foods. Breakfast, Snack, Lunch, Snack, Dinner, Snack.

It might be surprising to think of snacks as healthy easy low carb lunch dieting, but this eating plan really works to lose the pounds if you have good low carb snacks. As long as you combine your carbs with the magic three, your easy low carb lunch plan will help you be successful losing weight without being hungry.

Keeping It Healthy With Easy Low Carb Lunch

High fat, sodium and sugar as well as additives and preservatives can be another downfall of daily ventures out for lunch which may show as added body fat and overall weight gain over time.

Yesterday's dinner of cooked vegetables, proteins, grains, etc. can be put together into a salad or with extra chopped raw veggies. As an alternative, take those same cooked vegetables, grains, and/or proteins and stuff them in a pita or a wrap, add your own dressing or a good quality store bought dressing (usually found in the refrigerated section of your grocery store) and you have a super lunch that is easy to take with you to work.

 

No leftovers - no problem. The key to making healthy workplace lunches is to be prepared. That's right --- there is some prep work involved! Other healthy workplace lunch ideas include canned fish (tuna, salmon), hard boiled eggs, different types of salad greens (lettuce, spinach, and baby greens), hummus, and cottage cheese and soy products. Still not sold on healthy lunch ideas for work actually working for you? There is the option of buying pre-packaged meals. If you decide that pre-packaged meals are for you, it is still important to have some raw veggies, vegetable juice, nuts, and/or fruit as part of your lunch or as a snack in the event that you get hungry in the mid-afternoon as some pre-packaged lunches may not have the necessary ingredients for a balanced meal.

Making the switch to packing your own healthy workplace lunches will be one that your body will thank you for.

The Best Low Carb Diet Menu You Can Have!

Having a easy low carb lunch diet menu means that you can start dieting and lose all the weight you want.

One of the best easy low carb lunch foods to eat in the morning is a salad. Salads are very healthy for your body. The breakfast decides if your body is going to function normal for the rest of the day. Use lots of dark green salads; because they contain more nutrients that will kick start your body in the morning.

There is nothing better than a sweet tortilla at lunch time. After the tortilla I get some soup. The soup contains nutrients combined with water. There are a lot of foods that can help you create your easy low carb lunch diet menu.

Made Easy Low Carb Lunch Recipes

In the attempt to start living healthily, you have decided to eat strictly low carb meals. Most importantly, make sure that the meals are made with easy low carb lunch meal recipes.

We talked about the portion of the meals, but how exactly can you get a list of recipes for those meals? Check out your local bookstores for low carb recipes or go online to look for low carb recipes. What you can also do is stock up on your food, that is of course, made using the easy low carb lunch meal recipes. It's always good when you can easily grab the lunch that you have prepared in a container at home, rather than going to a restaurant and eat unhealthy foods. By preparing the meals at home, healthy food that you have prepared is just a reach away.

One of the benefits of preparing your meals in advance is that you will also stop from giving in to unhealthy cravings. There's zero minute preparation time, as it's all been done in advance. Apart from eating healthy food using easy low carb lunch meal recipes, try doing regular exercises in order to lose weight faster.

Easy Low Carb Lunch Diet Menu Tips - Fill Up On Low Carb Foods to Keep Your Energy Levels Up

The number one reason why most low carb diets fail is because people lose their will to continue the diet. To do this, use the following easy low carb lunch diet menu to help you get your fill for the day.

A Hearty Breakfast:

Eat Often:

During a low carb diet, it's important to eat snacks to keep your blood sugar up. Your snacks should consist of a half cup or a cup of yogurt, almonds or walnuts, or you can even have an apple.

For lunch, you can make easy low carb lunch that consists of a cup of cooked chicken, a third cup of chopped apples and a quarter cup of chopped pecans or walnuts. For dinner, you can go with four ounces of beef or steak, a cup of mushrooms cooked in light olive oil, a spinach salad with olive oil or vinaigrette dressing, and you can even have more coleslaw if you're still hungry. When you keep your low carb diet menu full of foods that fill you up, you won't find yourself constantly hungry and you'll be more likely to stick with your new eating plan until you reach your final weight loss goal.

Easy Lunches to Take on the Go

Sandwiches - Sandwiches are traditionally the easy low carb lunch meal to take on the go. They are easy to prepare and can be wrapped up with foil, plastic wrap or placed in a plastic bad. Choose from whole wheat bread, 7 grain sprouted bread or even rye for flavor. Add a small slice of fresh mozzarella, a little bit of olive oil and you've got a perfectly healthy, tasty sandwich. Pita - Much like the sandwich, pita is an easy way to make a "to go" lunch meal. Drizzle with olive oil or a low cal salad dressing for flavor and fat. Yum!

 

Pasta Salad - Requiring a little bit more prep time, pasta salads are another way to get in all of your macronutrients in one meal. Boil some water and add your favorite type of whole wheat pasta. Grill chicken, fish, beef or pork for your protein choice. Chop your favorite veggies and throw everything into one big blow. Mix with olive oil or coconut oil for a slightly sweeter taste, season and you've got a meal for days. Divide your pasta salad up into portions and place in plastic containers or baggies. With endless options for ingredients, the flavor of a pasta salad can change easily giving you many flavor palettes to choose from.

 

Egg Salad - The good old salad is easy and inexpensive to make. Mix them up with soy mayo or olive oil mayo. Chicken Salad - Chicken salad is so versatile and also offers a number of ingredient options to change the flavor of your meal. Prepare chicken breasts to your liking by grilling, baking, boiling, etc. Chop up your chicken into large or small chunks and mix with your choice of veggies including celery, tomato and broccoli. Add in nuts such as walnuts, pecans or cashews for texture and monounsaturated fat, dress with low fat plain yogurt or mayo and mix all together. Chicken salad can be made into a sandwich, put in a pita or eaten alone. Easy to make and easy to take, chicken salad provides a balanced meal for on the go.

easy low carb lunch are easy to take, easy to control lunches are so important not only in weight loss but also for optimal health.

 

 

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