Download 2g Sodium Diet

Low (2 gram) Sodium Diet
What is sodium?
Sodium is a mineral that is found in all foods. It acts like a sponge for fluids and can cause
fluid to build up. Extra fluid in the body increases the work of the heart, kidneys and can also
increase blood pressure. Eating less sodium can help control blood pressure as well as
prevent fluid gain. Salt is made from sodium. In order to follow a low sodium diet, you want
to eat less than 2,000 mg of sodium per day. Most people get more than enough sodium in
their diet even if they do not use salt to cook or at the table for seasoning.
Tips for decreasing the amount of sodium in your diet:
•
•
•
•
Don’t add salt to food at the table or while cooking. Most foods have more than enough
sodium already in them. Salt substitutes such as “no salt” can be used with your doctor’s
approval.
Use herbs and spices such as basil, garlic, oregano, parsley as well as lemon juice and
vinegar to flavor food instead of salt.
Limit processed foods that have lots of sodium added. These include canned soups, frozen
dinners, cured meats, and many snack foods.
Light or low fat does not always mean low sodium. Make sure you read food labels to see
how much sodium is in a food
The Food Label
The label on foods is your most powerful tool for following a low sodium diet. The Nutrition Facts panel
will tell you exactly how much sodium is in the foods you buy. The label may also have claims about
sodium such as “Low sodium” or “Reduced Sodium.” This will help you to make food choices.
Here are some examples:
Sodium Free
Salt Free
Low Sodium
Very Low Sodium
Reduced Sodium
Unsalted, Without added salt, No salt
added
Less than 5 mg sodium per serving
Less than 5 mg sodium per serving
Less than 140 mg sodium per serving
Less than 35 mg sodium per serving
At least 25% less sodium when compared with the
regular food.
No salt is added during processing
(it may still have sodium that occurs naturally)
1120 15th Street, Augusta, Georgia 30912
706-721-CARE
mcghealth.org
Revised on 8/19/2008
Nutrition Facts
Serving Size 3 oz (85g)
Servings Per Container 1
Amount Per Serving
Calories 180
Calories from Fat 90
Total Fat 10g
Saturated Fat 4g
Trans Fat 0.5 g
Cholesterol 70mg
Sodium 60mg
Total Carbohydrate 0g
Dietary Fiber 0g
Sugars 5g
Protein 22g
% Daily Value
15%
20%
23%
3%
0%
0%
*
Vitamin A 0%
Vitamin C 0%
*
Calcium 2%
Iron 15%
*Percent Daily Values are based on a 2,000 calorie diet.
Your Daily Values may be higher or lower depending on
your calorie needs.
Calories 2,000
2,500
Total Fat 12g
Less than 65g
Sat Fat
Less than 20g
Cholesterol
Less than 300mg
Sodium
Less than 2,400mg
Total Carbohydrate
300g
Dietary Fiber
25g
Calories per gram:
Fat 9 * Carbohydrate 4 * Protein 4
80g
25g
300mg
2,400mg
375g
30g
The food label above is an example of a food that is low in sodium and would be a good choice if you are
following a low sodium diet.
Food Choices
For each of the food groups eat a good variety of the “Use” foods and stay away from the “Avoid” foods.
A well balanced and colorful diet is important for overall health.
Meats and Meat Substitutes
Use:
• Chicken and turkey without the skin (white meat has less cholesterol than dark meat).
• Fish including all fresh fish as well as canned tuna and salmon that have been packed in water.
• Lean beef, fresh pork, veal or lamb.
• Ground Turkey or chicken breast (if it just says ground turkey, they include the skin and other
animal parts making it higher in fat and cholesterol)
• Dried beans and peas such as kidney, navy, white, pinto and others
• Tofu
• Deli chicken or turkey that is low fat and sodium
1120 15th Street, Augusta, Georgia 30912
706-721-CARE
mcghealth.org
Revised on 8/19/2008
•
•
Frozen TV dinners that are light and have less than 700mg sodium per serving.
Low sodium peanut butter
Avoid:
• Sausage, hot dogs, lunch meats, bacon
• Cured meats such as ham, corned beef, pastrami, salami and pepperoni
• Regular TV dinners, pot pies, other frozen, canned or pre-packaged entrees such as Hamburger
Helper, canned soups, frozen pizzas and Hot Pockets
• Restaurant prepared Chinese, Italian or Mexican foods
• Regular Peanut butter and other nut butters
Watch how you season your meats. Add only approved herbs, spices and condiments when cooking and
serving meats.
Milk and Dairy
Use:
• Skim or 1% milk
• Fat free and Light yogurt
• Most fresh cheeses
Avoid:
• Processed cheeses and cheese spread (such as “American Cheese” and “Cheese Whiz”)
Most cheese and dairy products have a lot of sodium. Check labels to see how you can fit dairy products
into your diet.
Breads and Starches
Use:
• Whole Wheat and Whole Grain bread
• Homemade baked goods that are made with low fat, low sodium ingredients (pancakes,
muffins, breads, corn bread, waffles, cookies)
• Low sodium crackers (the more fiber, the better)
• Pastas- spaghetti, macaroni, linguini, bow tie, etc (whole wheat is best)
• Rice
• Other grains such as couscous, bulgur, quinoa and others
• Oatmeal
Avoid:
• Biscuits
• Packaged/prepared muffins, pastries, cornbread, sweet rolls, coffee cakes, quick bread
(banana bread, nut breads), cakes, pies, cookies
• Snack foods such as buttered popcorn, salted crackers, chips, prepared trail mixes
• Ramen Noodles
• Pre-packaged mixes such as seasoned rice, stuffing, and pasta salads
Vegetables and Fruits
Use:
• Fresh Fruits and Vegetables
• Canned fruit that is canned in its own juice
• Salt-free canned vegetables
• Frozen fruits and vegetables
• Canned Tomato puree and tomato paste (don’t add salt)
• Homemade vegetable soups
1120 15th Street, Augusta, Georgia 30912
706-721-CARE
mcghealth.org
Revised on 8/19/2008
• Frozen or homemade French fries that are baked without salt (try sweet potato fries)
Avoid
• Fried vegetables (fried okra, fried green tomatoes, fried squash, fried mushrooms, etc)
• Vegetables cooked with fat or high fat, high sodium meat (don’t add ham or fatback)
• Pickled vegetables
• Sauerkraut
• Packaged potato mixes (scalloped, au gratin or mashed)
• Regular canned vegetables
• V-8 or Tomato Juice
• Tomato products with salt added
Fats and Oils
Use:
• Liquid vegetable oils such as canola, safflower, corn, sunflower, peanut, soy and olive oil
• Soft tub margarines (there are several good brands)
Avoid:
• Salted Butter
• Stick margarine
• Lard, salt pork, fat back, or meat drippings
• Most salad dressings (look at sodium intake)
Nuts are also high in fat, but it is a fat that is good for your heart. Be sure to buy unsalted nuts and limit
the number of servings that you eat.
Sweets and Desserts
Use:
• Most sweets and desserts are not high in sodium
Avoid:
• Pre-packaged baked goods
• Instant pudding mixes
• Store bought mixes (cakes, brownies, cookies, pie crusts)
Snacks and Beverages
Use:
• Water
• Sodium or salt-free vegetable juices
• Fruit juices
• Carbonated beverages
• Unsalted, unbuttered popcorn (air popped or light microwave)
• Salt free pretzels
• Unsalted nuts (watch portion size)
Avoid:
• Regular vegetable or tomato juice
• Buttermilk (can have once in awhile)
• Potato chips, popcorn, pretzels, prepared trail or snack mixes, salted nuts, other salted and/or
fried snacks
Condiments
Use:
• Mrs. Dash
• Salt free seasoning mixes, salt substitutes
1120 15th Street, Augusta, Georgia 30912
706-721-CARE
mcghealth.org
Revised on 8/19/2008
•
•
•
•
•
•
•
•
•
Vinegar
Lemon Juice
Garlic
Garlic or Onion powder
Herbs and spices such as curry, basil, oregano, thyme, pepper, paprika, rosemary, mint,
poultry seasoning, parsley, onion, sage, marjoram, bay leaf, dill, nutmeg, and many others
Horseradish
Make seasoned butters or margarines such as lemon butter, parsley butter, or honey butter
Serve meats with jellies and fruit sauces such as applesauce or cranberry sauce.
Hot pepper sauce
Avoid:
• BBQ sauce, steak sauce, Worcestershire sauce, cooking wine, cooking sherry
• Many salad dressings (look at sodium content)
• No more than 2 Tbsp per day of ketchup and mustard
• Dijon mustard
• Meat tenderizer
• MSG
• Seasoned Salt, onion salt, celery salt, garlic salt, herb mixes that have sodium in them such as
lemon pepper, BBQ seasoning, Jamaican seasoning and others
• Lite Salt
• Sea Salt
• Soy sauce, fish sauce
• Dill pickles, sweet pickles, relish
• Olives
• Imitation bacon bits
Be careful when you are eating away from the house. All restaurants add lots of salt as seasoning. Ask
for foods without condiments and sauces. Let your waiter know that you are on a low sodium diet and
ask them for assistance when ordering from the menu.
1120 15th Street, Augusta, Georgia 30912
706-721-CARE
mcghealth.org
Revised on 8/19/2008