According to the University of Michigan Hospitals and Health Centers, the average American consumes 4,000 to 6,000 mg of sodium per day. This is well over the Food and Nutrition Board's recommendation of 2,300 mg per day. High sodium intake is a major risk factor for high blood pressure. Because of this, your doctor may prescribe a 2 g, or 2,000 mg, sodium diet to help treat or prevent high blood pressure and reduce your risk of heart disease.
Fresh Foods
If your doctor prescribes a 2 gram sodium diet, you must get into the habit of consuming whole, fresh foods. Fresh fruits and vegetables, which are naturally low in sodium, should provide the basis of your diet. Avoid canned vegetables and vegetable juices, which often contain added sodium to increase shelf life. Choose minimally processed grains, such as oats, brown rice, whole wheat pasta, couscous and barley. Avoid instant oatmeal and ready-to-eat rice or pasta, which contains excess amounts of sodium.
Cooking
A major contributor to sodium in the diet is the salt added during cooking. When following a 2 gram sodium diet, you are restricted from using salt during cooking. Because many recipes call for salt, you will have to be resourceful to come up with different options for flavoring your food.
Sodium-free spices, such as oregano, thyme, garlic powder and basil, can add flavor to your dishes without contributing to your sodium intake. You can also experiment with citrus juices and fresh herbs, like cilantro and parsley. Be careful when using salt substitutes, however, because consuming excess amounts can increase your blood potassium levels.
Processed Foods
If you do consume processed foods, it is important to read labels and omit any foods that contain more than 500 mg per serving. The Cleveland Clinic recommends choosing only packaged or processed foods that are labeled "low sodium" or "no sodium". Because these labels are regulated by the government, the "low sodium" label indicates that the food contains less than 140 mg per serving and the "no sodium" label indicates less than 5 mg of sodium per serving.
In addition to omitting foods that contain more than 500 mg per serving, foods that contain 200 to 400 mg of sodium per serving should be limited to one to two servings per meal.
Considerations
Another guideline that can help you reduce your sodium intake is to eat at home whenever possible. While it may be convenient to stop for takeout or eat out at a restaurant, these foods often contain more sodium than you would add to your dishes while cooking at home. When you do eat out, request that your dish be prepared without salt or with a reduced amount of salt.
Member Comments