Slash the Salt? (continued)

The 2010 version of the Dietary Guidelines for Americans recommends a daily limit of 1,500 mg of sodium a day. This is equivalent to 2/3 of a teaspoon...that's not a lot! Below is an example of a day's dFriendly* menu that would keep your sodium intake below 1,500 mg.

   Sodium
 Breakfast  
 2 8 oz mugs of coffee  10.2 mg
 3 fl oz half and half  37.1 mg
 3/4 cup plain, whole milk yogurt  84.5 mg
1 oz chopped, unsalted almonds (1 handful)  .28 mg
 1/2 packet Splenda 0 mg
 1/4 cup raspberries .31mg
   
 Snack  
 1 oz dark chocolate (about the size of a package of dental floss)  4.5 mg
   
 Lunch  
 2 cups mixed salad greens, shredded  32.3 mg
 4 baby carrots 27.6 mg
1/2 cup sliced cucumber 1.2 mg
2 oz goat cheese, crumbled (about the size of four dice) 208.7 mg
 1 cup diced chicken breast 71 mg
 1 1/2 tbsp olive oil  .41 mg
 Juice from 1/2 a lemon  .24 mg
   
 Snack  
 1/4 cup roasted, unsalted soybeans  1.7 mg
   
Dinner   
 6 oz grilled salmon (about the size of two checkbooks stacked on top of each other) 95.2 mg
1 cup steamed broccoli 64 mg
1/2 tbsp low sodium soy sauce 266.6 mg
1 pat butter .55 mg
1/4 cup blackbeans, canned 101.9 mg
   
Snack  
1 small apple 1.1 mg
TOTAL
 1,009.39mg

 

* This menu provides 1,875 calories, 101g carbohydrate, 30g fiber, and 1,009mg sodium.

SOURCES:

1 - Bibbins-Domingo K, Chertow GM, Coxson PG, Moran A, Lightwood JM, Pletcher MJ, Goldman L. Projected effect of dietary salt reductions on future cardiovascular disease. New England Journal of Medicine. 2010 Feb 18; 362(7):590-9. Epub 2010 Jan 20.
2 - CDC press release. http://www.cdc.gov/media/pressrel/2009/r090326.htm. (Accessed December 2010).
3 - CDC press release. http://www.cdc.gov/media/pressrel/2010/r101001.html?s_cid=mediarel_r101001. (Accessed December 2010).
4 - Pimenta E, Gaddam KK, Oparil S, Aban I, Husain S, Dell'Italia LJ, Calhoun DA. Effects of dietary sodium reduction on blood pressure in subjects with resistant hypertension: Results from a randomized trial. Hypertension. 2009 Sep; 54(3):475-81. Epub 2009 July 20.
5 - Weinberger MH. Salt sensitivity is associated with an increased mortality in both normal and hypertensive humans. J Clin Hypertens (Greenwich). 2002 Jul-Aug; 4(4):274-6/

 

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Last Modified Date: November 27, 2012

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by Brenda Bell
Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...
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