List of low fat low salt foods uk,diet meals to lose weight,what the healthiest way to lose weight fast xhit,how to lose weight quick easy and healthy lunches - 2016 Feature

17.08.2013
Since humans are not born with a love for salt, taste buds can be retrained by gradually cutting back on the salt and sodium. The 2005 Dietary Guidelines for Americans recommends eating only 1 teaspoon of salt per day, which is less than 2,300 milligrams (mg) of sodium. Up to 30% of Americans are salt-sensitive and should be especially careful about how much salt is eaten. Pregnant women should not eliminate salt in order to minimize water retention and swelling. Athletes and heavy laborers should replace sodium lost through perspiration by including salt at the next meal. A diet containing the recommended amounts of potassium, calcium and magnesium helps protect against hypertension, also. The DASH (Dietary Approaches to Stop Hypertension) diet is high in potassium, calcium and magnesium. Remove the salt shaker from the table, or at least cover up some of the holes on the shaker.
Eat vegetables that are fresh, plain frozen, or canned "with no salt added." One-half cup of fresh green beans has less than 5 mg sodium, while the same amount of canned green beans has 170 mg. Avoid mixes and instant products like flavored rice or pasta, and ready-to-eat and instant cereals. Limit use of pickled foods and high-sodium condiments such as mustard, catsup, relish, soy sauce, Worcestershire sauce, steak sauce, mustard, tartar sauce, salad dressings and dips. Compare the nutrition labels on canned soups and choose brands that are lowest in sodium per serving. These everyday medications contain added salt: antacids, laxatives, headache remedies, cough medicines, and some nonsteroidal anti-inflammatory drugs.
The salt in main dishes, soups, salads and many other recipes can be reduced by one-half or omitted. To enhance the flavor of food, replace salt with fresh or dried herbs, spices, vinegars, lemon juice, fruit juices, or the zest from citrus fruit.
Use garlic powder instead of garlic salt, celery seed instead of celery salt, and replace onion salt with onion flakes or finely chopped onions.
If wine is used as a flavor enhancer, choose table wine rather than cooking wine, which has added sodium.


Prepare stews, soups, salads and sauces without salt the day before served so that the natural flavors will blend. Omit the salt from quick breads; however, salt cannot be omitted from baked goods containing yeast.
Most of the salt in the diet comes from processed foods and restaurant foods, which sometimes contain hidden salt. Add lettuce, tomatoes, and onions to meat sandwiches, and cut back on high-sodium condiments like catsup, mustard, olives and pickles.
This information is supplied with the understanding that no discrimination is intended and no endorsement of brand names or registered trademarks by the Clemson University Cooperative Extension Service is implied, nor is any discrimination intended by the exclusion of products or manufacturers not named.
Clemson University Cooperative Extension Service offers its programs to people of all ages, regardless of race, color, gender, religion, national origin, disability, political beliefs, sexual orientation, marital or family status and is an equal opportunity employer. A pinch of salt here and a dash of salt there can quickly add up to unhealthy levels of sodium in the diet. The taste buds will adjust within a few weeks, allowing the natural taste of the food to be enjoyed.
People over fifty years of age, African Americans, and people with chronic diseases such as hypertension, diabetes, and kidney disease should consume less salt. More sodium is needed during pregnancy, although the amount eaten in prepregnancy should be adequate. Two risk factors over which a person has no control are: advancing age and a family history of high blood pressure.
Fruits and vegetables are good sources of potassium, which blunts the effects of salt and reduces the risk of kidney stones and bone loss.
Eating a whole can of food, which can be considered as two servings, will double the amount of salt eaten. The sodium content of the food is listed in milligrams, as well as a percent of the daily value.
Choose foods that have lower values, or less than 20% of the daily recommended sodium intake per serving. Cut back on frozen dinners, pizza, salty snack foods, packaged mixes, sauerkraut, and smoked, cured, and processed meats. A medium cucumber marinated in vinegar has only 5 mg of sodium, compared to a medium dill pickle with 835 mg of sodium.


Low-sodium chicken broth contains only 70 mg sodium per cup, while regular canned chicken broth has 1,005 mg. Many national brands are loaded with salt, containing 600 or more mg of sodium per 100 calories. Gradually reduce the salt each time the recipe is prepared, and the taste change will not be noticed. Watch out for high-sodium ingredients like canned soups, bouillon cubes, and commercial condiments. Liven up salads and soups with lemon or lime zest, which is the outermost layer of the fruit’s peel. For example, choose a pasta dish and steamed vegetables with the grilled chicken rather than a salad loaded with bacon, cheese, and salad dressing. Instead, it is added to foods by the manufacturer during processing to preserve or flavor them.
Currently Americans consume an average of 4,000 mg per day, almost double the recommended amount.
Keeping blood pressure in the normal range reduces the risk of coronary heart disease, stroke, congestive heart failure, and kidney disease.
Calcium is available in dairy foods and some vegetables, and magnesium is found in whole grains, legumes, nuts and green vegetables. For example, a person with a kidney impairment may not be able to get rid of the extra potassium contained in salt substitutes. One serving of the product on the food label below contains 20% sodium, or one-fifth of the amount recommended for the entire day. One small pickle has 474 mg of sodium, and five green olives contain about 235 mg of sodium. According to the American Heart Association, these medications must be labeled if they contain more than 5 mg of sodium per dose. All recommendations for pesticide use are for South Carolina only and were legal at the time of publication, but the status of registration and use patterns are subject to change by action of state and federal regulatory agencies.



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