Try a low sodium meal plan

It is possible to eat well and still eat healthily

Children can benefit from early attention to low sodium eating, and Save On Foods has some ideas on how to make a number tasty dishes sure to please the family.

The DASH Diet is particularly effective in lowering blood pressure.

It’s also lower in total fat, saturated fat and cholesterol while focusing on vegetables and fruit, whole grains, low-fat dairy products and lean protein.

Moderate in meat, fish and poultry, the diet emphasizes nuts, seeds and legumes.

DAY 1

Breakfast:

½ cup oatmeal

1 cup berries

2 tbsp nuts or seeds

1 cup low fat milk or fortified soy beverage

 

Snack:

175g container yogurt

 

Lunch:

1-2 cups mixed greens

1 cup chopped peppers, tomatoes and cucumber

½ cup chickpeas

2 tbsp vinaigrette salad dressing

Whole grain crackers

 

Snack:

Sliced medium apple

1 tbsp natural peanut or almond butter

 

Dinner:

3-4 ounces salmon or halibut

2 cups stir-fried vegetables

½ cup brown rice

1 cup low fat milk or fortified soy beverage

 

DAY 2

Breakfast:

1-2 slices sprouted grain bread

1-2 tbsp peanut butter

¾ cup yogurt

½ cup orange juice

 

Snack:

½ cup unsweetened canned peaches

Lunch:

Vegetable and bean soup (at least ½ cup of beans for protein)

1 slice sprouted grain bread, small whole grain roll or whole grain crackers

2 slices of cheese

 

Snack:

Red pepper strips, carrots and cauliflower

2 tbsp hummus

 

Dinner:

3 ounces grilled lean steak and grilled asparagus spears

1 cup grilled baby potatoes

1 cup low fat milk or fortified soy beverage.

Just Posted

Jean-Pierre Antonio
Article chronicling haiku in Japanese internment camp near Hope wins award

Tashme Haiku Club’s work was preserved and recently translated, authors write

Kindergarten kids from Evans elementary school in Chilliwack painted rocks with orange hearts and delivered them to Sto:lo Elders Lodge recently after learning about residential schools. (Laura Bridge photo)
Kindergarten class paints rocks with orange hearts in Chilliwack for local elders

‘Compassion and empathy’ being shown by kids learning about residential schools

Chilliwack potter Cathy Terepocki (left) and Indigenous enhancement teachers Val Tosoff (striped top) and Christine Seymour (fuchsia coat), along with students at Vedder middle school, look at some of the 500-plus pinch pots on Thursday, June 10 made by the kids to honour the 215 children found at Kamloops Indian Residential School. (Jenna Hauck/ Chilliwack Progress)
Chilliwack students make hundreds of tiny clay pots in honour of 215 Indigenous children

‘I think the healing process has begun,’ says teacher about Vedder middle school project

Image by Free-Photos from Pixabay
Webinar looks at sexual abuse prevention among adolescents

Vancouver/Fraser Valley CoSA hosts free online session on June 15

Emergency services were on the scene of an apparent stabbing Friday afternoon (June 11) in the 2400 block of Countess Street in Abbotsford. (Photo: Kaytlin Harrison)
Two suspects arrested after apparent stabbing in Abbotsford

Incident occurs Friday afternoon in 2400 block of Countess Street

At an outdoor drive-in convocation ceremony, Mount Royal University bestows an honorary Doctor of Laws on Blackfoot Elder and residential school survivor Clarence Wolfleg in Calgary on Tuesday, June 8, 2021. THE CANADIAN PRESS/Jeff McIntosh
‘You didn’t get the best of me’: Residential school survivor gets honorary doctorate

Clarence Wolfleg receives honorary doctorate from Mount Royal University, the highest honour the school gives out

The Great Ogopogo Bathtub Race has been held in Summerland as a fundraising event. Do you know which Canadian city introduced this sport? (Black Press file photo)
QUIZ: A summer’s day at the water

How much do you know about boats, lakes and water?

Two-year-old Ivy McLeod laughs while playing with Lucky the puppy outside their Chilliwack home on Thursday, June 10, 2021. (Jenna Hauck/ Chilliwack Progress)
VIDEO: B.C. family finds ‘perfect’ puppy with limb difference for 2-year-old Ivy

Ivy has special bond with Lucky the puppy who was also born with limb difference

A million-dollar ticket was sold to an individual in Vernon from the Lotto Max draw Friday, June 11, 2021. (Photo courtesy of BCLC)
Lottery ticket worth $1 million sold in Vernon

One lucky individual holds one of 20 tickets worth $1 million from Friday’s Lotto Max draw

“65 years, I’ve carried the stories in my mind and live it every day,” says Jack Kruger. (Athena Bonneau)
‘Maybe this time they will listen’: Survivor shares stories from B.C. residential school

Jack Kruger, living in Syilx territory, wasn’t surprised by news of 215 children’s remains found on the grounds of the former Kamloops Indian Residential School

A logging truck carries its load down the Elaho Valley near in Squamish, B.C. in this file photo. THE CANADIAN PRESS/Chuck Stoody
Squamish Nation calls for old-growth logging moratorium in its territory

The nation says 44% of old-growth forests in its 6,900-square kilometre territory are protected while the rest remain at risk

Flowers and cards are left at a makeshift memorial at a monument outside the former Kamloops Indian Residential School to honour the 215 children whose remains are believed to have been discovered buried near the city in Kamloops, B.C., on Monday, May 31, 2021. THE CANADIAN PRESS/Darryl Dyck
‘Pick a Sunday:’ Indigenous leaders ask Catholics to stay home, push for apology

Indigenous leaders are calling on Catholics to stand in solidarity with residential school survivors by not attending church services

“They will never be forgotten, every child matters,” says Sioux Valley Chief Jennifer Bone in a video statement June 1. (Screen grab)
104 ‘potential graves’ detected at site of former residential school in Manitoba

Sioux Valley Dakota Nation working to identify, repatriate students buried near former Brandon residential school

Most Read