It is kindly recommended by doctors that you should keep with a low sodium diet, or you could just make efforts to reduce your intake if you want to maintain healthy. According to the suggestion by the medical profession, the diet which incorporates less than 2000 milligrams of sodium each day would be regarded as low sodium diet. In order to lower the intake of sodium in your daily diet, what you do is just try a few changes to your diet as well as your eating habits.
1. The right strategy to apply.
If you want to be clear of your eating habits, you had better keep a journal for a month, detailing about the foods you take and the nutritional content of such foods. You should try to focus on your sodium consumption every day and then apply some strategies to keep the down to 2000 milligrams. If you think the your intake of sodium is far more than the recommended amount because you have fast food for lunch regularly in a week, you should give such fast foods, instead turn to the low-sodium foods such as broiled fish with steamed vegetables. In addition, you should replace salty breakfast cereals with a homemade roll and fresh fruit.
2. Try to avoid eating out.
If you want to keep on a low sodium diet, you should try not to go to the restaurant regularly. It is strongly suggested that you should look for the menu of the restaurant online before you leave home, because some restaurants would offer a detailed list about the nutritional values of meals, including content of sodium is in each dish. In this case, you would be aware of the dish you would order beforehand so as to resist the last-minute temptations. If you could not find the online menu of such restaurants, do ask about your server, requesting that your food should be cooked without salt. If possible, try to make clear that the food is made fresh and your entrees are also made without any pre-packaged ingredients. When you choose your salad, you had better go for a fruit or fresh green one and ask the server to put the dressing on the side. As for meats, you could take roasted, broiled and grilled meats together with a side dish of plain steamed vegetables. No gravies or sauces at all. If you are invited to have meal at a friend’s house, you should tell your host that you keep on with a low sodium diet; therefore, the host could take some time to make a few dishes without any salt.
3. Be careful of what you eat at home.
If you want to achieve a better result from your attempt in a low sodium diet, you should take time to read the nutrition chart labeled on every product you purchase. From the label, you could clearly know per-serving sodium content as a percentage of total daily consumption. Instead of remembering the percentage, you had better know the number of milligrams. If possible, try not to have more than one product at a time for fear of added sodium intake. You may find some kinds of low sodium products would be added with potassium, which makes no good to the person on restricted diets. To make sure of the right amount of potassium you should take, you could go to consult with your doctor. In the effort for a low sodium diet, you could give up the salt shaker, instead, resort to herbs and spices for the flavor in your meals. In addition, you should use a steamer basket to do with fresh vegetables rather than cooking them in a frying pan or in heavy sauces. It is widely accepted that slightly steamed vegetables could retain more natural minerals and vitamins in them. Furthermore, you should give a thorough cleaning of your pantry to part with the packaged foods, and go for fresh vegetables and meats whenever possible. If you want to control your sodium intake, you should start learning to bake your own rolls and breads. In one word, when you are on a low sodium diet, it doesn’t mean that you should leave away from your entire favorite, such as anchovies, corned beef or pickles completely; you could have them sparingly and keep in mind that you should be always on alert about the sodium consumption in your daily life.
*Image source: http://www.huffingtonpost.com/2013/01/14/lower-sodium-tips_n_2470864.html