As people become increasingly health conscious, more are looking for a low fat low sodium diet. Purchasing a low fat low sodium recipe book is a good place to start a more healthful lifestyle. Talking with a doctor or nutritionist is also a good idea.
There are many benefits to maintaining a low fat low sodium diet. By following such a diet, the risk of heart disease, gallbladder disease, diabetes, and even some forms of cancer is greatly reduced. It is also a great way to lose weight.
How low is low?
For a 2000 calorie diet, it is recommended that you eat no more than 65 fat grams per day. For a 1600 calorie diet, 53 grams of fat are recommended. In order to eat a low fat diet and lose weight, you’ll need to eat less than that.
A normal amount of sodium is about 2000 mg per day. For people in need of a low sodium diet, doctors usually recommend 500-1000 mg daily.
Read food labels carefully to find out how much fat and sodium you are eating. Pay close attention to the serving size.
Low fat low sodium recipe ideas
Changing to a more healthful diet can be a challenge. It’s important to remember that you can still eat foods that taste good and that you enjoy on a low fat low sodium diet. You will just have to eat fatty foods and salty foods in moderation.
Here is a list of foods to avoid on a low fat low sodium diet:
- Table salt. Use one of the many salt substitutes available in the grocery store instead.
- Canned soup. This is very high in sodium.
- Canned vegetables, which are often high in sodium. Use fresh veggies instead.
- Lunch meats and bacon. These are usually high in salt (sodium) and fat.
- Snack foods like chips, cookies, etc.
Here is an example of a low fat low sodium recipe for one day:
- – Try scrambling eggs with diced mushrooms and red and green peppers. Add a sprinkle of shredded mozzarella if you like. You’ll get plenty of flavor without the sodium. If you prefer cereal, oatmeal with a sliced banana is a good choice.
Lunch – a fresh salad with sliced grilled chicken on top. Avoid commercial salad dressing, which is very high in sodium and fat. Try squeezing a bit of lemon juice over your salad, or mix a bit of olive oil and vinegar.
Dinner – Cook some pasta and stir-fry your choice of fresh veggies using a non-stick cooking spray such as Pam. Add garlic if you like. Toss with the pasta and enjoy!
You will find many more delicious dishes in a low fat low sodium recipe book.
Here’s a list of low fat low sodium diet snacks:
- Unsalted popcorn (use one of the many salt substitutes available to give it flavor)
- Fresh fruit
- Fresh veggies
- Fat-free yogurt
- Baked chips (check the label for the serving size, and eat just one serving)
Consult a low fat low sodium recipe book for more ideas.
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If you have any additional low fat low sodium recipe ideas that you would like to share with our readers, please write to us. Will be add these healthy recipe ideas to this page.