Many of us consume more sodium than we need. Adding salt to food is a source of added sodium,it might be the main reason you sodium is high. Prepared, and package foods are a common
source of sodium.
SOME COMMON FOODS THAT ARE OFTEN HIGH IN SODIUM
- Packaged or prepared meat,poultry,and seafood products
- Pre-packaged rice or pasta dishes
- Salad dressings and seasonings
- Sauces and gravies
- Taco mixes
You can lower the amount of sodium you eat and drink.
- Read Labels,Use the Nutrition Facts label to compare the sodium in packaged foods and beverages.
- Look for low-sodium,reduced sodium, or No added salt products.
- Buy fresh, frozen,or canned vegetables without added sauces or seasonings.
- .Cook more often at home so you can control the amount of sodium in your food.
- Use herbs and spices to flavor your food instead of salt.
LIMIT YOUR INTAKE OF ADDED SUGARS:
- Drink water,unsweetened tea or coffee,or other low-calorie beverages instead of sodas or other sweetened beverages.
- Choose beverages such as low-fat or fat-free milk and 100 % fruit juice which will contribute nutrition to dairy and fruit juice. WATCH PORTIONS for these beverages do contain
- Fruits are a naturally sweet substitiution for sweet desserts and sweet snacks.
- Choose sweet desserts and snacks such as cookies ,cakes, pies and ice cream as an occaisional treat and a small portion helps keep your meal plan enjoyable.
- Choose packaged or processed foods that have less or no added sugars such as plain yogurt, unsweetened applesauce, or frozen fuit with no added sugar or syrup.
SHOULD YOU SNACK?
Planning for healthy snacks can help satisfy hunger in between meals and help keep you on the path toward your health goals.
- Make your own snacks such as trail mix with unsalted nuts, seeds,,dried fruit (raisins),popcorn and a sprinkle of mini chocolate chips.
- Prepare Snacks ahead portion snack foods into baggies or containes when you get home from shopping so they are ready to go when you need
- Combine food groups for balanced snacks such as yogurt and berries,cheese stick, whole grain crackers and cheese, peanut butter and
- Veggies are great for snacking spice up raw veggies with dips. Try dipping green, yellow,red and orange bell peppers in hummus or low fat ranch
- Bring ready to eat snacks when you are out such as carrot sticks,small banana,medium sized apple.
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