Over the past month I've gotten back to the gym regularly and I'm really trying to watch what I eat as well. The thing I noticed when looking at nutrition labels is that (like most Americans) I have way too much sodium in my diet. For those who don't know, you're supposed to intake somewhere between 2,000 and 2,500 mg of sodium per day. Those with high blood pressure or other ailments effected by sodium intake should shoot for about 1,500 mg. I always knew that I loved salty foods, but damn. Some nights I'll eat 2 packages of Ramen noodles for dinner and that is 3,160 mg!!! That's nearly 1.5 times the daily recommended value in ONE meal. Obviously, changes must be made as there is a history of heart problems in my family. So, if you guys have any low sodium recipes to share, let's have 'em. I don't need a list of low sodium foods, because I can find that in a million places online. I want to know of good tasting, low sodium meals that you have made and tasted, and that I can make at home. For example, last night I made grilled tilapia (marinated in vegetable oil, black pepper, oregano, garlic powder, and a pinch of italian herb) on a bed of lightly buttered white rice and brocolli. It was damn good, took about 15 minutes to make, and contains less than 200 mg of sodium for the whole meal! I had it again for lunch today. By the way, it came in under $2.00.
I'm interested in feedback here as well. Outside of the typical grilled meats or steamed veggies, my low-sodium experience is lacking. Well, Ramen pretty much sets the standard for high sodium.
www.myfitfoods.com also, try drinking distilled water. for me it works as a pretty effective sodium flush.
I'm on the low salt diet myself. Check out MrsDash.com and click on receipts. They have a bunch of different meals you can make.
This recipe is fantastic It wants only 1.5 teaspoons of salt. If that's still too much, you can omit the salt entirely and it's still pretty good (though not as good as with the salt) Unbelievable Chicken http://allrecipes.com/Recipe/Unbelievable-Chicken/Detail.aspx
That site looks awesome, thanks. The Oriental Chicken caught my eye and looks incredibly easy to make. One question though...at what store can I find this Mrs. Dash stuff?
That's for 6 servings dude. I don't think they are expecting you to eat all 6 chicken breasts in one day!
At any of the local grocery stores like Randalls, Kroger, HEB etc... Just go to the spice/cooking supply isle and it should be right there.
That makes sense. I didn't click the link because I'm at work and I'm trying not to have a bunch of windows open. That's still 600 mg per serving just in the salt, so being conservative let's say each serving is 700 mg. Not bad, but I wouldn't call it low sodium. Again, I could sub some spices for the salt.
Thanks. I just wanted particular names because I shop at a Walmart Neighborhood store and while the prices are great, it seems they don't always have brands that the "regular" grocery stores have. Especially when it comes to the healthy stuff.
I bet Wal Mart sells Mrs. Dash products. I would also recommend Cavender's no salk Greek seasoning. Some places don't carry the no salt version so you might have to shop around for it. I think Super Target carries it.
Sea salt is used because its flavor can differ from regular table salt. It is not to be used as a healthy substitute for regular table salt.
Oriental Chicken is one my favorites on that site. Quick and easy to make. I like the herb chicken as well.
Mostly health related, but high sodium intake causes you to retain water. The average person carries an extra 3 pounds of unnecessary water weight, which may not negatively effect your appearance all that much, but I highly doubt that it's helping.
A couple more things... I got some French Onion flavored Sun Chips at the store last night and they are freaking incredible. Not incredibly healthy, but still only 130 mg of sodium per 15 chip serving. A pretty solid choice if you need a salt fix. Also, I've been partaking in Taco Bell's fresco style items this week and I've been very pleased with them. The crunchy tacos are 370 mg, and if I grab a couple of those and then eat an apple or something, I can get by on that for a quick meal. Again, 740 mg (370 x 2) isn't low, but it's pretty damn good for a fast food run. Even a 6" turkey sub at Subway with just mustard and vegetables (no pickles) is like 950 mg. Plus 2 crunchy tacos is what...$1.45? And only 150 calories a piece to boot.
