Health & Medical Diet & Fitness

How to Create a Low Sodium Diet Plan

Step 1:

Create a rough outline of your meals each week. Start on Monday, or whenever your week begins. Use a spreadsheet program, or create your outline on paper. Make a column for each day of the week, and a row for each meal of the day, including snacks if you have them. (See diagram) Fill in your low sodium diet plan chart with appropriate foods for each meal.

Step 2:

Choose 2-3 servings of low sodium protein per day. Good low sodium diet foods for the protein serving include 2-3 ounces of fish, poultry, shellfish or meat, ½ cup peas or beans, ½ cup low sodium canned fish such as tuna or salmon, or one egg prepared any way you choose.

Step 3:

Choose 2-3 servings of low sodium dairy per day. Some appropriate low sodium diet foods for the dairy serving include one ounce of low-sodium cheese, one cup of low fat milk, ½ cup low-sodium cottage cheese, or one cup of soy milk.

Step 4:

Choose at least five servings of fruits and vegetables per day. These low sodium diet foods include ½ cup of fresh, frozen, or canned fruit or vegetables, or ½ cup low sodium tomato juice or V8.

Step 5:

Choose at least six servings of breads and grains per day. Select any one serving of a low sodium bread, roll, bagel, or English muffin, ½ cup rice or pasta, or one serving of low sodium crackers.

Step 6:

Consume sweets and snacks sparingly while on a low sodium diet, as they often contain high amounts of salt. Choose from one ounce of unsalted nuts, ½ cup low sodium pretzels, three cups unsalted popcorn, a slice of angel food cake, one cup of sherbet, or one Popsicle. Other snacks can be eaten, but check for sodium content first, and eat only a serving at a time.

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