Salt (AKA sodium) plays an important role in regulating the water balance and blood pressure in our bodies, so we all need to consume a certain amount. Too much of a good thing, however, can throw your system off balance and lead to high blood pressure, which is a risk for heart disease and stroke. Heart disease is the number one killer of women in Canada, so it's doubly important to maintain a low-salt diet.
According to Health Canada, the recommended amount of sodium for healthy women and men 19-49 is 1500 mg/day with an upper limit of 2300 mg/day. It's simple to do if you limit foods that are high in sodium, like canned or packaged soups and sauces, salty snack foods, cold cuts and deli meats and fast foods like pizza or fries. The following meal plan shows how you can still have tasty, fresh food daily while eating a diet with moderate sodium. Recipes calling for a larger amount than you need will freeze well and can be reheated later.
Monday
Breakfast
• 1 cup low fat yogur
• 1/4 cup blueberrie
• 1/2 cup orange juice
• 2 slices whole wheat toast
Snack
• 1 peach
Lunch
Hearty arugula salad
• 1 cup arugula
• 1/2 cup sliced mushrooms
• 1/2 cup sliced pear
• 1 tbsp goat cheese, crumbled
• 1/4 cup chopped walnuts
Toasted pita chips
• 1 whole wheat pita, cut in one-eighths
• 1 plum
Snack
• 2 oz. sliced cheese
• 4 melba toast
• 1 apple
Dinner
• Balsamic Salmon
• 1 cup cooked pasta
1 green salad
• 1 cup lettuce
• 1/2 cup sliced tomato
• 1/2 cup sliced cucumber
Total sodium: 1686 mg
Tuesday
Breakfast
• 1 cup cooked oatmeal
• 1 banana
• 1 cup skim milk
Snack
• 1/4 cup unsalted almonds
Lunch
• Leftover Balsamic Salmon
• 1/2 cup cooked pasta
• 2 stalks celery, cut in sticks
Snack
• 1 orange
• 2 graham crackers
Dinner
• Big Flat Greek Omelette
Spinach salad
• 1 cup spinach
• 1/2 cup sliced mushrooms
• 1/2 cup sliced cucumbers
• 2 slices whole wheat toast
• 1 cup mixed berries with 1 cup yogurt
Total sodium: 1913 mg
Wednesday
Breakfast
• 1 frozen toaster waffle
• 1 tsp butter
• 1/4 cup almonds
• 1 cup orange juice
Snack
• 1 cup skim milk
• 1 apple
Lunch
Turkey sandwich
• 2 slices whole wheat toast
• 1 medium slice tomato
• 1/2 c. shredded lettuce
• 1 tsp. mustard
• 2 medium slices turkey (approx. 3oz.)
Snack
• 1 peach
• 1 cup skim milk
Dinner
• Honey and Lemon Fish Kebabs
• 1 cup steamed broccoli
• 1/2 cup cooked rice
• 1/2 cup frozen yogurt
Total sodium: 1555 mg
Thursday
Breakfast
• 1 cup cereal
• 1/2 cup milk
• 1/2 cup blueberries
• 1 cup orange juice
