Reducing salt in your diet isn't an impossible dream, says Hillsborough County Health Department nutritionist Barbara Roberts.
Pay attention to nutrition information labels to track how close you are to meeting the recommended maximum daily sodium diet of 2,300 milligrams.
To help, Roberts created two daily menus. The original is a typical daily diet, with higher sodium levels. The menu for the modified day offers substitutions that won't drastically change your meals.
Original Day
Breakfast
1 cup fat-free milk (130)
1 Pillsbury Grands biscuit (600)
1 ounce ham (365)
1 tablespoon unsalted margarine (4)
Lunch
Grilled cheese sandwich with:
2 slices white bread (340)
2 ounces American cheese (834)
1 tablespoon unsalted margarine (4)
1 cup tomato soup (1,383)
Snack
Pretzels 1 ounce (450)
Dinner
3 ounces rotisserie chicken breast (280)
1 cup Uncle Ben's Chicken flavor whole grain rice (800)
1 cup canned green beans (780)
1 small dinner roll (146)
Snack
1 cup ice cream (120)
Total Original: 6,371 mg Sodium
Modified Day
Breakfast
1 cup fat-free milk (130)
2 slices wheat toast (360)
1 banana (1)
1 tablespoon unsalted peanut butter (3)
Lunch
2 ounces tuna fish (191)
12 Triscuit crackers (180)
1 cup grapes (3)
1 mozzarella cheese stick (140)
Homemade tomato soup with:
1 cup canned tomatoes (520)
1 can tomato puree NSA* (70)
basil, oregano (0)
½ cup fat-free milk (65)
Snack
Baked Lay's Chips 1 ounce (150)
Dinner
3 ounces home-baked chicken breast (65)
Basil, oregano, fresh garlic (0)
Mrs. Dash, chicken flavor (0)
1 cup plain brown rice (10)
Mrs. Dash Garlic & Herb, pepper (0)
1 cup fat free milk (130)
1 cup steamed broccoli (64)
¼ teaspoon lemon pepper (80)
Snack
1 cup strawberries (2)
1 ounce nuts (5)
¼ cup "lite" whipped topping
Total Modified: 2,034 mg sodium
*NSA= No Salt Added
Food analysis from www.calorieking.com
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