Low sodium diet meal plan part III: sample meal plan
I try and take a pretty balanced approach to the low sodium diet. I still eat food with medium sodium content that I know are good for me (e.g. yoghurt and soy milk) and occasionally indulge in high-sodium items, but I eat low sodium food all other times. Below is a pretty typical day for me:
Breakfast
Oatmeal – Uncle Toby’s Quick Oats, 40 g serve + half a cup Vitasoy High Fibre soy milk + half a tablespoon honey
Sodium total: 58 mg
Mid-morning snack
Be Natural Honey Nut Trail Bar
Mandarin orange
Sodium total: 70 mg
Lunch
3 x vegetarian rice paper rolls
Sodium total: 104 mg
Afternoon snack
1 x medium banana
Sodium total: 1 mg
Dinner
Sweet and sour tofu with 3/4 cup cooked Basmati rice
Sodium total: 324 mg
Overall sodium intake: 558 mg
It’s very important to track your sodium intake the first few weeks so you can have a feel of how much sodium there is in your everyday food. I take it easy on weekends and don’t count my sodium intake. The amount of sodium I eat on weekends would then be a bit higher than the rest of the week, but I keep it under 2000 mg when possible. Obviously, I’m not perfect and there are days when I have a muffin for breakfast or eat three cupcakes in a day or indulge in Clem’s fried chicken, but as long as I keep within my sodium intake goal 90% of the time I feel good health-wise.
