Today we discussed some Best Low Sodium diets for Pregnancy. Most people consume more sodium (salt) than they need. This can lead to health problems such as high blood pressure.
• Choose something new than processed foods if you can.
• Use the Nutrition Facts label to check sodium levels.
Take the list below with you when you go shopping for food to help you choose foods that are high in sodium.
Benefits Of A Low Sodium Diet for Pregnancy
Following Low Sodium Diet for Pregnancy, a healthy heart diet before pregnancy can help prevent or correct these health problems. One of the best ways to make sure you stay within your daily limit is to fill your plate with as many fruits and vegetables as you can.
Potassium in fruits and vegetables can help cancel out some of the side effects sodium has on heart health. Following the diet of DASH (Dietary Approaches to Stop Hypertension) – a high-sodium potassium (from fruit and vegetable) diet has been proven to be effective in lowering blood pressure.
Another way to lower your sodium intake is to use herbs such as parsley and cilantro, and spices such as peppers and peppers instead of salt in the flavored diet. You can leave salt in many recipes (except for other good recipes cooked when salt affects quality) and replace some with herbs and spices that have been found to be more nutritious from their antioxidant antioxidants.
Try making sweet drinks with lemon juice, cilantro, and rosemary to replace sodium condensed condoms such as soy sauce, ketchup, mustard, entertainment and dressing salads and grocery stores. Expand your spice wardrobe and try a variety of spices- you can’t go wrong by adding a little healthy zest to add flavor to your food and lower your blood pressure!
Sodium Reduction Tips
When shopping for packaged food, read the label! Food labels can be misleading when they say “sodium reduction” or “sodium intake,” since the original product may have been high in sodium at first. A good rule of thumb is to avoid products that are more than 200 mg of sodium (and don’t forget to check the serving size as you may be smaller than you expected).
Used meats such as bacon, hot dogs, sausages and ham are all high in sodium- but since dairy meat should be avoided during pregnancy due to the increased tendency of pregnant women to dangerous listeriosis, cold cuts should not be a problem! If you burn your cold cuts to a high temperature (which kills bacteria) you can choose products that carry low sodium options like Boar’s Head brand.
Don’t wait to reduce your sodium deficiency before it’s too late – having a healthy weight and staying healthy before pregnancy can reduce the risk of many pregnancy-related complications.
Vegetables and fruits
Buy lots of vegetables and fruit.
• Any fresh fruit, such as apples, oranges, or bananas
• Any fresh vegetables, such as spinach, carrots or broccoli
• Frozen vegetables without butter or extra sauce
• Canned vegetables with little or no added salt
• Low-sodium vegetable juice
• Frozen, canned, or sugar-free fruit added
If you prefer canned vegetables, wash them to remove some of the sodium.
Bread, Grain, and Other Grain
Compare labels to find products with less sodium. Look at foods with 5% Daily Value (DV) or less with sodium. 20% or more DV is high.
• Whole grains such as brown or wild rice, quinoa, or barley
• Wheat or whole-grain pasta and cousin
• whole grains or cold cereals with no added sugar, such as oatmeal or sliced wheat
• Salty popcorn or sodium chips with pretzels
• Whole grain bread, bagels, English muffins, tortillas, and crackers
If you are cooking grains such as brown rice or whole-grain pasta, do not add salt.
Choose fresh or frozen seafood, poultry, and meat instead of processed options. Some meat, poultry and seafood contain sodium. If the package contains a Nutrition Facts label, check 5% DV or less.
• Frozen or frozen fish or shellfish
• Chicken or turkey breast without skin or marinade
• Reduction of beef or pork
• Peanuts and unsalted seeds
• Dried beans and peas – such as kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chicks), split peas, and lentils
• Canned beans with “no extra salt” or “low sodium”
If you buy canned beans, clean them to remove some of the sodium.
Be sure to check the label on the cheese, which can be high in sodium. Choose low-fat or low-fat dairy products.
• Low-fat or low-fat milk (1%)
• Low-fat or low-fat yogurt
• Low or low sodium cheese
• Soymilk with extra calcium, vitamin A, and vitamin D
Dressing, Oils, and Conditions
When cooking, use ingredients that are low in sodium or completely low in sodium.
• Unauthorized and dispersed margarine (soft, bathtub, or liquid) with no trans fats and oils
• Vegetable oils (canola, maize, olive, nuts, safflower, soy, or sunflower)
• Wear a salad with low sodium – or oil and vinegar
• Sodium-rich ketchup or “no added salt”
• Low sodium salsa or picante sauce
Try these spices instead of salt to taste your food.
• Herbs, spices, or salt-free frying pans
• Chopped vegetables, such as garlic, onions and peppers
• Lemon juice and lemon juice