Sodium is one of the minerals found naturally in our foods & sometimes are added to our foods. The fluid stability of our body is sustained by sodium.Sodium is actually what we called salt. Foods low in sodium helps us avoid the risk of heart syndromes. Sodium is essential for our body but too much sodium can cause high blood pressure which can have severe health concerns if not treated. Use of salt shaker while having your lunch or dinner is not the main reason of excessive sodium, it’s what food you are eating. Some foods are naturally rich in sodium, choosing this kind of food can eventually raise your sodium level. We will be enlisting few “foods low in sodium” with their benefits, which you can switch with your regular meal.
Pick fresh food instead of treated foods if possible, can be fresh fruits, like apples, bananas, oranges or can be fresh vegetables, like spinach, broccoli, carrots etc. Bread, grains, cereals, or meats, beans, nuts are also foods low in sodium.
Sodium as our food:
Sodium has numerous uses as a food component, like preserving meat, baking, clotting, recalling moisture, improving taste, including the taste of other ingredients, and as a preservative too. Some common food condiments – such as monosodium glutamate [MSG], baking soda [sodium bicarbonate], sodium benzoate and sodium nitrite also comprehend sodium and contribute to the whole sum of sodium listed Nutrition Details Label.
Foods low in sodium are not salty but amazingly some foods that don’t favour salty can nonetheless be excessive in sodium, that’s why the usage of flavour alone is not an accurate manner to judge a meals’ sodium content material. As an example, even as some ingredients which can be excessive in sodium (like pickles and soy sauce) flavour salty, there are also many meals (like cereals and pastries) that contain sodium, however, don’t flavour salty. Additionally, some foods that you can eat numerous times an afternoon (including bread) can add lots of sodium over the direction of a day, even though a person serving might not be high in sodium.
- If possible always try to buy foods low in sodium.
- Put off the salt shaker.
- Keep away from using garlic salt, msg, onion salt, broth mixes, meat tenderizers Chinese food, teriyaki sauce, soy sauce, barbecue sauce, olives, sauerkraut, pickles, Viscount St, pickle savour, croutons and Alban’s bits.
- Use clean ingredients and/or ingredients with no added salt.
- For favoured recipes, you can use different components and cancel adding salt. You can remove salt from almost all recipes except recipes with yeast.
- Try orange, pineapple juice, lemon, lime, or vinegar as a base for meat marinades or to feature tart flavour.
- Keep away from processed foods like canned soups, veggies, entrees, pasta and frozen dinners, rice mixes, on the puddings and spot cereal, and gravy sauce mixes.
- Pick out frozen meals that comprise around six hundred mg sodium or much less
- Use clean, frozen, no-added-salt canned greens, take foods low in sodium like low-sodium soups, and low-sodium lunch meats.
- Look for seasoning or spice blends and not using a salt, or try herbs like onions, or garlic.
- Do now not use a salt substitute except you take a look at together with your doctor or dietitian first, because of capability drug or nutrient interactions.
- Be privy to and try and restriction the “salty six” (American coronary heart association), which incorporates:
- Bread, rolls, bagels, flour tortillas, and wraps
- Bloodless cuts and cured meats
- Poultry [a great deal poultry and different meats are injected with sodium. Take a look at the nutrients statistics for sodium content material or read the package for a description of an answer, for example, “fresh bird in a 15% answer.”]
Few foods low in sodium:
- Frozen fruit
- Canned fruit in water or juice
- Dried fruit
- Frozen vegetables [Low in sodium]
- Canned vegetables [Low in sodium]
- Lean poultry
- Nut butter
- Canned beans [Low in sodium]
- Dried beans
- Lean beef
- Cheese [fat-free and low-sodium]
- Calcium fortified milk [such as soy milk and almond milk]
- Fat-free yogurt
- Skim milk
- Brown rice
- whole grain bread [Low in sodium]
- whole grain crackers [Low in sodium]
- whole grain cereal [low in sugar]
- whole grain pasta
- Popcorn[fat-free and low-sodium]