Obesity, diabetes and heart disease are just a few of the health concerns related to the foods you eat. Health professionals recommend that you eat less salt and unhealthy carbs to maintain or improve your health. Unfortunately, reducing or eliminating salt and carbs, particularly sugar carbs, is difficult, as they are in much of the foods you eat. Cooking fresh foods from scratch and reading food labels can help you control the amount of salt and carbs you consume.
Salt
The U.S. Department of Agriculture's 2010 Dietary Guidelines suggests that you consume no more than 2,300 mg of sodium a day, and only 1,500 mg if you are over 51, African American or suffer from hypertension, diabetes or kidney disease. This sounds like a lot of salt until you consider that the average American consumes 3,400 mg. Most of the salt you eat isn't added while you cook or at the table. It's in processed foods and restaurant meals. To limit salt, cook fresh and from scratch as much as possible.
Carbs
Despite the bad rap, carbs are a healthy part of your diet. Your body obtains glucose needed for energy from carbs. Carbs also supply fiber, which is important for digestive, colon and heart health. But, not all carbs are good for you. Healthy carbs come from fruit, vegetables, beans, dairy and whole grains. Most unhealthy carbs come from refined and processed food. The U.S. Department of Agriculture reports that sugar, a form of a carb, is the number one food additive. Avoid processed and refined foods, choosing fresh and whole-grain options instead. The U.S. Department of Agriculture recommends that carbs make up 45 to 65 percent of your daily food intake.
Breakfast
Whole grain cereal without added sugar and less than 150 mg sodium is allowed. Or, have an omelet with fresh vegetables and Swiss cheese. Yogurt or home-made oatmeal with fruit is another healthy option. Fruit has almost no sodium, but does have carbs from sugar, so eat it in moderation. Avoid buttermilk and breakfast meats such as sausage and bacon, which are high in sodium and fat. Even the lower-fat turkey versions are high in sodium.
Lunch
Make bread from scratch or read bread labels for whole-grain and low sodium -- less than 150 mg per serving -- options for sandwiches. Deli and pre-packaged lunch meat are high in sodium. Instead use left-over meat from dinner, such as roasted chicken. Or have a cheese sandwich made with hard cheese. Many condiments are high in sugar, so choose low-sugar options such as mustard. Read the labels to find the brand with the lowest salt content.
Dinner
Plain meat is usually low in sodium. However, some brands are adding broth, which adds sodium. Read labels and choose meats without added broth. Avoid deli ham and dark meat turkey, which are higher in sodium, as well. Be generous with fresh or frozen non-starchy vegetables that are low in sodium and carbs, but high in nutrition. Rice and pasta are allowed if you choose the whole grain options. Read sauce labels to choose the one with the least amount of sodium and sugar.
References
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010: Chapter 3 Foods and Food Components to Reduce
- Centers for Disease Control and Prevention: Sodium: The Facts
- MayoClinic.com: Carbohydrates: How Carbs Fit Into a Healthy Diet
- U.S. Department of Agriculture: Profiling Food Consumption in America
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010, Chapter 2 Balancing Calories to Manage Weight
- American Dietetic Association: The 2 Gram (2000 mg) Sodium Diet
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