Low sodium diet: What does a low salt diet mean?
When you are given a low salt (low sodium) diet it means you should reduce your salt intake to less than 5 grams per day (equivalent to less than 2 grams of sodium). Usually, the amount of salt or sodium in the food is on their packaging. In general, a low-sodium diet consists of fresh foods that are naturally low in salt and include fresh fruits and vegetables, meat, poultry and fresh fish. , Potatoes, rice and pasta, be careful not to add salt when cooking, or use salt.
People who should be more careful about their salt intake include People with hypertension, people over 25, especially those over 65, pregnant and lactating mothers.
What foods should I avoid in order to have a low salt (low sodium) diet?
The following is a list of foods you should eliminate from your diet to minimize salt intake:
Salt to cook time to cook, salt on the table
Salty foods and salty pickles
Ready-made olives, salty varieties like cucumber and…
Ready soups, prepared meats and stews, and canned vegetables
Packaged processed foods
Macaroni and cheese, ready-made noodles, noodles and spices, soup tablets,
Hamburgers, sausages and sausages
Chips, Puffs, Salty Wood, Salty Sticks, Salty Biscuits, Salty Crackers
How do I consume less salt?
- Choose low-salt foods and provide less salted foods.
- In the food pan, remove the salt.
- To taste the foods, instead of salt from the flavours of vinegar, lemon juice, garli
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Use onions, onions and other spices.
- Avoid any high-salt industrial foods (canned and canned).
- Eat low salt breads. Note that the amount of salt in bread is usually high.
- Eat fresh and natural foods and reduce consumption of salty, smoked and pickled foods.
- To reduce the salt content of the cheeses, soak them in water before consuming.
- Read the labels on food packages to find out the sodium content of the main food salt.
- Eat nuts, such as basil, pistachios, and so on.
- the most important reason for high salt intake is the habit of the salty taste. So be sure to reduce your salt intake
- You also get used to the low salt taste over time
Sodium, a mineral, is a natural ingredient in most of the raw materials. Interestingly, the most natural form of sodium is nothing but salt! It is recommended to consume 1.8 tablespoons of salt in daily meals.
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Fresh vegetables and vegetable juice are low-sodium foods without sodium or added salt. These are high in vitamin A. All fruits are low sodium foods and contain a lot of vitamin C. Bread and cereals – without added salt – are low-sodium foods. Make sure the cereals are cooked without salt. Low sodium mayonnaise, low sodium salad dressings, non-dietary cream, salted nuts and avocado are low sodium foods. Salt-free soup is a good source as low sodium food products.
Low carbohydrate foods
Carbohydrate intake is the determining factor in body weight. If you reduce your carbohydrate intake you will eventually lose weight. Therefore low carbohydrate foods help to lose weight. The great thing about low carbohydrate foods is that most of them are high in fat and protein. Meat, poultry, fish, eggs, cheese, etc. are the best examples of this kind of food.
Pasta (pasta and noodles), white bread and white rice are high in sugar. Sugar is considered a carbohydrate. Brown rice, whole wheat bread and oatmeal are considered good carbohydrates or low carbohydrate foods.
High protein foods in low sodium diet
Foods have to pay special attention to protein as protein is the cornerstone of the body. Body tissues, including muscles, are made of proteins. Meat, eggs, dairy products, legumes, seeds, and nuts are the best sources of protein.
100 grams of boiled chicken contains 35 grams of protein. 100 grams of fish has approximately 22 grams of protein. 100 grams of boiled pork has approximately 22 grams of protein. A cup of soy milk contains 9 grams of protein. A quarter cup of peanut has 9 grams of protein. A quarter cup of a ballad (acajou) contains 5 grams of protein. 100 grams of beef has 28 grams of protein.
High fibre foods
Incorporating the right amount of fibre-rich foods into your daily diet is essential for health. Fibre is the main supporting factor for good digestion. An adult should consume at least 25 to 30 grams of fibre daily. Not eating enough fibre can cause constipation.
The main source of fibre in the diet of plant cells and therefore vegetables. An adult should consume half a cup of high-fibre food a day.
An average banana has 3 grams of fibre. Black beans such as black beans, red beans, great northern beans, chickpeas, chickpeas, and white beans have 8-9 grams of fibre. Black raspberries, strawberries, and it’s family fruits and blackberries contain 4 grams of fibre. Whole grains have 5-10 grams of fibre. Bread fibre content is 4 to 7 grams. Vegetables like broccoli have 4 to 5 grams of fibre. Brussels sprouts or cabbage contains 2 grams of fibre. Dried fruits like figs have 3 grams of fibre. One medium apple and one medium pear each have 4 grams of fibre. Broad beans, green beans and screw beans contain 2 grams of fibre. The lentil fibre content is 6 grams. Peas have 8 grams of fibre. An average potato contains 5 grams of fibre. The corn fibre content is 5 grams.
Low-sodium foods with high protein
Getting enough protein can help control weight and maintain muscle mass. It is also useful to control the levels of sodium in the body to regulate blood pressure and heart health. According to the Food and Drug Administration, foods high in protein provide at least 2 percent of the daily value of protein per serving or contain 5 grams of protein. Low sodium nutrients are defined as the amount of sodium in each serving not exceeding 1 mg. Also, very low sodium foods are more than 5 mg per serving. Meat and poultry Eating 1 g of fresh poultry, turkey and beef has 1 to 2 g of protein, as well as low levels of sodium. Although processed meats are a good source of protein, they contain 2 to 5 mg of sodium per serving. So use grilled chicken, grilled or cooked without salted spices to get protein.
Fish and shellfish seafood is high in protein and many types contain little sodium. Eat 5 grams of freshly cooked halibut fish, salmon or other fresh fish 2 grams of protein and 2 mg of sodium. Seafood such as lobster and shrimp have high levels of sodium. Processed seafood is high in sodium due to salt additives. 2 g of gypsy fish contains 2 mg of sodium, with 2 g of tuna preserved in water containing 2 mg of sodium. It also consumes 2 grams of canned salmon, 2 mg of sodium. Soy Beans Soy Beans are virtually free of sodium, as well as a quarter cup of roasted soybeans or soy nuts, providing 5 grams of protein for the body. Half a cup of tofu also contains 2 to 5 grams of protein and 2 mg of sodium, depending on how it is prepared. Also, yogurt and yogurt can be a good choice.
Notes: The method of preparation of food affects its sodium content. Salt contains 5 mg of sodium per tablespoon, so limit the amount of salt consumed during cooking. Also be aware of the sodium in sauces and seasonings, including soy sauce, salad dressing, and pickles. If possible, use low-sodium or salt-free products such as low-sodium cheese, low-sodium canned beans, and diluted soy sauce.
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