Being on a low sodium or salt free diet is a difficult thing to cope with. You cannot skip salt or sodium until you don’t have enough knowledge about it. The article is a guide on which foods contain low sodium, how you can select low sodium products and lots of other information. By having the information you will be able to design a perfect Low Sodium Diet for yourself.
- Sodium Chloride and salt are the same thing.
- Readymade food manufacturers use “Sodium” on the packaging rather than “Salt” so that people buy the products considering them salt free.
- 1tbs of salt contains around 2,400 mg of sodium.
- Table salt, Kosher salt, sea salt and other salts contains equally amount of sodium.
- Adequate intake of sodium per day in accordance to age is as following: Age 19-50 (1500mg), Age 51-70 (1300mg) and Ages 70+ (1200mg).
- Look for the word “Sodium” on the packaging labels. Ignore all such foods that contain sodium.
- Stop consuming processed foods as they contain high amount of sodium. We have 75% of the total salt consumption from the processed food items.
- Don’t go for convenient foods such as frozen pizza, pastas, appetizers and other meals. Always cook at home so that you are sure of eating no sodium at all.
- All the Fat Free products contain highest amount of salt. Don’t go for these food items.
- Chili, pasta sauces, broths, marinades, sauces, salad dressing and canned soups contain a lot of sodium so avoid eating them. Stop eating bacon, lunch meat, ham and sausages. Bread and other baked products are rich in sodium content.
You should only consume 220mg to 500mg sodium per day in a Low Sodium Diet. You need to prepare most of the meals from scratch. You can calculate the weight of food to identify how much sodium is present in it. 1 skinless chicken breast contains almost 20mg sodium per ounce.
You are allowed to include salt while preparation of meals but in a low quantity. You can consume fresh poultry, lean meat and fish. You are allowed to eat all kinds of fresh veggies. You can also eat canned and frozen vegetables that don’t contain salt additives. Make your own taco, chili and meat loaf mixes. Fresh fruits are excellent to include in your Low Sodium Diet.