Low Sodium Diet Information
We eat too much salt. Simple but true. As a culture today,
the developed world consumes a tremendous amount of sodium. It’s
not just in the U.S., but the United Kingdom has had a campaign for about
three years to convince people to reduce the amount of salt they consume.
Most Asian diets are high in sodium as well, with almost every sauce,
from soy sauce to fish sauce to hoisin, having added salt.
As a population it’s a major issue for policy makers to get folks to cut back from over 6000 milligrams (mg) (that’s 6 grams) of sodium per day (about 2 1/2 teaspoons of salt) to the more reasonable 2400 mg. Tough to do, because there’s so much salt in the processed foods that Americans eat. A report this week by the Council on Science and Public Health estimates that such a lowering of salt intake might save 150,000 lives each year.
That’s a lot of your friends, family and co-workers.
Step
number one to making this difference in your life is to take the
processed food out of your life. If you want Mac and Cheese, make Mac
and Cheese. Cooking your own fresh food from scratch takes a little more
time, but it tastes so much better and it’s so much better for
you. If you’re used to frozen or packaged meals, snagging fast
food for dinner, or eating on the run, start slowly by making just two
meals per week at home. Beyond the meals on this website, there are so
many recipes out there that anyone can cook easily.
Step number two is that when you do eat packaged or processed foods, pay attention to the salt. The sodium content is the one item on the Nutrition Facts label that isn’t confusing. There’s no high fat, low-carb, low-fat, Mediterranean, Atkins, South Beach or other “diet” to worry about. Simply eat less sodium and you’ll likely prolong your life. Your goal should be less than 3000 mg per day.
Step three: I know people who crave sodium but there’s been terrific
research that shows that your salt taste buds do learn to want less.
In effect, the more you saturate them the more you can’t taste
how salty something is. For some this will mean working a bit harder.
(Interestingly, if you’re making fresh food, adding salt at the
table and not while cooking makes food taste saltier and research shows
that you’ll use less.)
Lastly, keep in mind that that the 2,400 mg per day recommendation is about 1 teaspoon salt. Measure your salt when you do cook. It’s easy and a simple step to being healthier.
Here’s a listing of lower-sodium recipes on the Dr. Gourmet website.
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“Just tell me what to eat!” said a patient when Dr. Harlan told her she needed to lose weight to protect her health. So he did. Try MyeatTHISdiet and see how easy it can be to cook and eat healthy, whether you need a low sodium diet, are lactose-intolerant, or need to manage your Coumadin (warfarin) or your GERD / Acid Reflux.
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Special Diet Resources
Coumadin® (warfarin)
If you’re taking Coumadin, you need to watch your intake of Vitamin
K. This guide will help you manage your diet successfully. Food lists,
recipe guides, and more! Coumadin Food
and Diet Information
Low-Cholesterol
/ Low-Fat Diet
Has your doctor told you that you have a problem
with your cholesterol? You've come to the right place. The recipes and
meal plans on the Dr. Gourmet website are low-fat and low cholesterol. Low-Fat,
Low-Cholesterol Guide
Lactose
Intolerant?
It’s not unusual to have difficulty digesting lactose and needing
to avoid foods containing cheese or milk.
This index will help guide you to Dr. Gourmet
recipes you’ll safely
enjoy. Lactose
Intolerant Recipe Guide and More Information