About half of the population should follow a low-sodium diet consisting of just 1,500 mg of sodium daily, according to the 2010 USDA Dietary Guidelines for Americans. Included in this population are those of African-American descent, adults over 50 years and anyone diagnosed with hypertension, diabetes or chronic kidney disease. Sodium is omnipresent in processed and packaged foods as well as in restaurant meals. A 2,000-calorie, low-sodium diet is appropriate if you are a man trying to lose weight, or a moderately active woman trying to maintain weight.
Nutrition Needs
For a 2,000-calorie plan, you should plan to consume about six 1-oz. servings of grains, 2 ½ cups of vegetables, 2 cups of fruit, 3 cups of milk or dairy equivalents and 5.5 oz. of protein. Consume between 20 and 35 percent of your calories from heart-healthy fats such as plant oils and nuts. When choosing your foods, aim for whole grains, fresh and unseasoned produce, lean proteins and low-fat or nonfat dairy.
Food Choices
Plain whole grains, such as brown rice, quinoa, whole wheat pasta and couscous and oatmeal, are low-sodium choices. Be aware of cereals, packaged breads and snack crackers, which often contain added salt. Also, grains with seasoning packets may contain significant amounts of sodium. Stick to plain meats, such as extra lean ground beef, pork tenderloin, chicken or turkey breast and fish. Avoid pre-marinated versions, which also likely contain significant sodium. Avoid cured meats, such as ham, sausage and bacon, which usually include nitrates, nitrites and sodium. Sauced or seasoned frozen and canned vegetables and beans also tend to be high in sodium.
Strategies
When cooking, choose low-sodium ingredients. Canned soups, even broth, seasoning packets, dressings and barbecue sauces are usually high in sodium. Shop the farmer's market or produce section for fresh vegetables you can flavor with citrus, herbs and no-sodium spice mixes. Flavor meats with no-salt spice mixes, such as lemon pepper, or marinade with rosemary and balsamic vinegar, to add flavor without salt. If you do purchase canned vegetables or beans, rinse them first to reduce the sodium content. Cook the majority of your meals at home so you can control the ingredients and your sodium intake.
Sample Plan
A low-sodium plan for 2,000 calories could begin with a cup of cooked, old-fashioned oatmeal with a sliced banana and 1 cup of skim milk. At lunch, make a salad with romaine lettuce, 4 oz. of chicken grilled with chili powder and black pepper, ¼ of a sliced avocado, ½ cup no-sodium added canned beans and chopped tomato. Top with a dressing made with lime juice, ground cumin and ½ tbsp. of olive oil. Have with two corn tortillas. At dinner, season 3 oz. of salmon with lemon pepper and grill. Serve with a pilaf made with 1 cup of cooked quinoa, sliced mushrooms, ¼ cup of frozen peas, chopped onion, 1 tsp. of olive oil and black pepper. Have 10 steamed asparagus spears on the side. At snack times, choose 1 oz. of unsalted, raw almonds and a cup of fresh fruit salad, plain non-fat yogurt with 1 cup of blueberries and 1 tsp. of honey and another glass of skim milk.
Member Comments