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.

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