Useful ideas on low sodium meals

Even though you watch your sodium intake, things slip sometimes. You cook healthy meals, bring home-made meals to work and shop for low sodium versions of foods, but sometimes you find yourself at a restaurant, worse a fast-food chain eating that delicious but not so healthy sandwich!

What do you do then? If only I knew which meals have lower sodium so I make a more conscious choice while ordering my food. I guess it is all about preparation!

So I decided to go through nutrition facts of restaurants and filter out the meals with the lowest amounts of sodium. I place my findings at the following link: Low Sodium Meals

You need to click on a restaurant name (on the left hand side of the page) in order to see my meal ideas for that restaurant.

Some of the meals I found are fairly low in sodium. Examples:

At Subway: 6 inch Veggie Delite + a chocolate chip cookie = 430 mgs of sodium.

At Wendy's: 5-piece chicken nuggets + garden side salad (no croutons) + sour cream and chives baked potato + apple slices = 540 mgs of sodium.

At McDonald's: A medium-size McNuggets + premium southwest salad (without chicken) = 750 mgs of sodium.

At Chili's: Grilled salmon with garlic and herbs + house salad (no dressing) = 880 mgs of sodium.

At Arby's: Chopped farmhouse chicken salad (roast) + marinara sauce = 840 mgs of sodium.

At Panera Bread: A four cheese egg souffle + Caesar salad (no dressing) = 830 mgs of sodium.

At Taco Bell: One gordita supreme chicken + cheese nachos = 740 mgs of sodium.

If you are on a strict low sodium diet due to a health condition, my suggestions may NOT be good for you. Also my suggestions only consider sodium content. If you need to consume less cholesterol or gluten or are allergic to certain ingredients, please check nutrition facts provided at the websites of these restaurants as well.

Two new low sodium seafood recipes are ready for your view

I recently posted new seafood recipes at our site eatlowsodium.com. Thanks to our beloved recipe blog Kiraz Yapragi! Both of them are fairly easy to make and low in sodium. Enjoy seafood lovers!

Mussels with White Wine Recipe (Belgian Style!):
http://eatlowsodium.com/osc/recipe-low-sodium-mussels-with-white-wine.php

and

Shrimp with Noodles Recipe:
http://eatlowsodium.com/osc/recipe-low-sodium-shrimp-with-noodles.php

Version 1.0: The list of low sodium meals is ready!

I went through a list of over 100 popular restaurants ranging from McDonald's to Starbucks and found the meals served by them with the least sodium. Then I added these 'relatively' low sodium meals in a list and posted them at http://eatlowsodium.com/osc/low-sodium-meals.php

The list includes subs, salads, tacos, steaks, seafood and more. Most listed items have less than 500 mgs of sodium or less.

While I still recommend eating home-made meals to reduce sodium intake, you can use the list to choose relatively low sodium items sold at popular restaurants if you need to eat out.

Enjoy and please share!
Umit

How to follow a low sodium diet

Here are fews tip on following a low sodium diet:

Eat fewer processed foods such as potato chips, frozen dinners and cured meats. Instead, eat more unprocessed, fresh foods, such as fresh fruits, vegetables, lean meats, poultry, fish and unprocessed grains.

Choose foods labeled "low sodium" or "reduced sodium." Also do not rely on the labels and check the nutrition chart of every product you buy or use. Note sodium and portion size information.

Don't add salt to your food. Instead, use herbs and spices to flavor foods.

Do not drink water from water softeners as many water softeners use salt to get rid of the 'hardness' in water.