Main dish recipes 6-grain hot cereal. Asian pork tenderloin. Baked chicken and wild rice with onion and tarragon. Baked macaroni with red sauce. Baked oatmeal. Balsamic roast chicken. Beef and vegetable kebabs. Beef and vegetable stew.
12 Good Choices
|Smart Ones Rigatoni with Broccoli and Chicken||290||690|
|Gardenburger Meals Meatless Citrus Glazed Chicken with green beans and rice||220||610|
|Healthy Choice Mushroom Roasted Beef||280||600|
|Michelina’s Lean Gourmet Chicken Alfredo Florentine||270||610|
Try Salt -free Cooking Add a splash of lemon and other citrus fruits, or wine, to soups and other dishes. Avoid onion or garlic salt . Try different types of pepper, including black, white, green, and red. Experiment with vinegars (white and red wine, rice wine, balsamic, and others).
Government guidelines recommend that people consume less than 2,300 milligrams of sodium per day — about one teaspoon of salt. So if you eat three meals a day, you’ll want to stay within 800 milligrams of sodium per meal , Yurczyk says.
Vegetables and Fruits Any fresh fruits, like apples, oranges, or bananas. Any fresh vegetables, like spinach, carrots, or broccoli. Frozen vegetables without added butter or sauce. Canned vegetables that are low in sodium or have no salt added. Low-sodium vegetable juice. Frozen, canned, or dried fruits with no added sugars.
Avoid Frozen, salted meat or fish. Processed meats like ham, corned beef, bacon, sausage, luncheon meats, hot dogs, spare ribs, salt pork, ham hocks, meat spreads. Canned meat or fish. Breaded meats. Canned beans like kidney, pinto, black-eyed peas, lentils. Frozen dinners or side dishes with salt.
9 healthy options Amy’s Light in Sodium Black Bean Vegetable Enchilada. Luvo Steel Cut Oatmeal with Quinoa and Mixed Fruit. Ian’s Fish Sticks Family Pack. Whole Foods ‘ 365 Organic Quinoa with Vegetables. Luvo Organic Roasted Eggplant and Quinoa Burrito. Ian’s French Toast Sticks. Sukhi’s Samosas and Chutney.
The 10 Frozen Dinners I (Bravely) Tried, Ranked Marie Callender’s Chicken Pot Pie. Smart Ones’ Pasta with Swedish Meatballs. Lean Cuisine’s COMFORT Herb Roasted Chicken. Healthy Choice’s Lemon Pepper Fish. Hungry-Man’s Spicy Boneless Chicken Wyngz. Stouffer’s CLASSICS Lasagna with Meat & Sauce. Amy’s Cheese Tamale Verde. Kashi’s Creamy Cashew Noodle Bowl.
Low-salt diet : Jenny Craig’s meals have no more than 2,000 milligrams of sodium per day.
Easy ways to cook better: Salt alternatives Mint. Taste: A bright and refreshing herb that works in sweet and savoury dishes. Rosemary. Taste: An aromatic herb with a pine-like fragrance. Nutmeg. Taste: Sweet and pungent flavour. Basil. Taste: Sweet and peppery. Cardamon. Taste: A warm, aromatic spice. Chilli/ Cayenne . Cinnamon. Chives.
5 Spices To Use Instead Of Salt Oregano. Oregano has a strong flavor and can be used to season a variety of different foods including burgers, pesto sauce, pizza and beans. Thyme. Particularly popular in French and Italian cooking, thyme has a slightly sweet and powerful flavor. Allspice. Cayenne. Ginger.
5 Ways to Add Flavor Without Adding More Salt Stir in herbs and spices. The obvious way to enhance a dish’s flavor is to, well , give it more flavor . Add a splash of vinegar. Squeeze or zest citrus. Sprinkle in some cheese. Add aromatics like garlic, onions, and shallots.
How much sodium do I need in my diet? The Dietary Guidelines for Americans recommend no more than 2,300 mg of sodium (about 1 teaspoon of table salt ) per day for people of 14 years and older. For people with hypertension or elevated risk for cardiovascular disease, sodium intake of less than 1500 mg per day is optimal.
Raw chicken breast can contain as little as 50 to 75 milligrams of sodium per 4-ounce serving. But much of the chicken on the market in the U.S. is “enhanced” — injected with a salt solution, or broth, during processing.
Some dairy foods like cottage cheese , buttermilk, and processed cheeses can be high in salt. ” Cheeses , especially processed cheese like American cheese , can contain up to 400 mg of sodium per ounce,” says Brennan.