High In Protein But Low In Salt

Home cooked meals made from scratch are naturally lower in sodium (the term for table salt) since the cook controls how much salt is added.

The number one thing I could recommend to anyone on any kind of diet (low sodium or not) is to learn to read your food labels.  The more packaging it contains, generally the higher the sodium in order to preserve the product.

Meats purchased fresh from the market such as fish, beef, poultry and pork should be lower in sodium than products that are precooked. Eggs are a great source of protein and are naturally low in sodium.  Beans are also an excellent source of low sodium protein, not to forget black beans, garbanzo beans, edamame and natural peanuts and nuts that are not salted. The key with beans is that they need to be fresh, canned beans tend to increase the sodium content.

Milk, yogurt (of the Greek variety) and cheeses can be lower in sodium, but compare the package content by the flavor.  Fresh and frozen fruits and vegetables are the best option, low sodium canned products are another alternative, but again, be sure to read your labels!

Some foods may be very high in sodium but not even taste salty.  Read your labels! Foods are packaged today with so much sodium that most people eat more than the maximum 2,000mg recommended in a day.  Labels are again important to track the amount of sodium in a day.  For anyone who has been on a calorie counting diet, the calories add up much quicker than anticipated.

The sodium content will add up just as quickly, if not faster!  Writing down the amount in a day is important not only to know the amount, but to recognize the every day foods eaten in a diet may contain more sodium that first realized.

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Patrick Nemechek, D.O.

Patrick Nemechek, D.O.

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