A couple of centuries ago, people did not even think about diets, not to mention low-sodium ones. If a person wanted to lose weight, the amount of food consumed was simply reduced – that’s it. In the modern world, it is customary to stick to various diets with pretentious names based on various (and one trickier than the other) diet programs.
Getting lost in the midst of all this “wild” variety of flashy food plans is quite easy, so you need to clearly understand the importance of your chosen program. You should understand that not all diets are aimed at losing weight. Some of them aim at improving your health. In this case, we mean a low-sodium diet. So, let’s get to know more about low-sodium and low sodium meal delivery, which is pretty popular now.
So, sodium is a substance found in table salt and many other foods. Most people consume much more sodium than they should, usually due to the constant adding salt to food. And while many of us admit that sodium is bad for our health, very few really understand the reasons, and very few take practical steps to reduce sodium intake. Let’s get to know more about the low-sodium diet.
Recommendations for Reducing the Amount of Sodium in the Diet
Here are our recommendations that will help you reduce the amount of sodium and stick to a low-sodium diet easily.
- Do not add salt to foods while cooking or eating. Try adding fresh garlic, onions, lemon juice, or balsamic vinegar to vegetables and salads. This will make your meals taste better and will help to make your diet low-sodium.
- Marinate meat, chicken, or fish in balsamic vinegar, lemon juice, garlic, ginger, or other spices.
- Eliminate liquids from cans before eating and rinse canned foods such as tuna, beans, and vegetables if possible. This will help to make them low-sodium.
- For spicier foods, add hot peppers or hot sauce to seasonal foods. Add very little hot sauce as it contains a lot of sodium. You can also add low-sodium chili powder to your meals.
Indiana School of Medicine professor Morton Tavel notes that you should limit yourself to 2300 mg of sodium per day. This is about one teaspoon of salt. He recommends choosing foods that are labeled “low-sodium” and eating foods with less than 5% of the RDA for salt.
Vegetables Are Always a Good Choice
Fresh and frozen vegetables are low-sodium (typically less than 50 mg per serving). But you need to be careful with canned vegetables. The same goes for high-salt salad dressings. Frequently, combining fresh vegetables with canned corn or mayonnaise completely cancels out the effects of eating fresh food. Instead, you can season the salad with balsamic vinegar. Let’s have a look at some vegetables that can do a great job for your diet.
Potatoes have long received the status of a demonic product that should be abandoned. But it is not so scary. The fact is that baked potatoes and sweet potatoes are low in sodium and high in potassium. However, when cooking them, you should abandon the use of refined oil and salt.
And if you want to add flavor, use a low-sodium salsa or sprinkle a little cinnamon on the sweet potato.
Nuts and Popcorn
Unsalted, in-shell nuts are an ideal snack for those sticking to a low-sodium diet. They are completely sodium-free, and the fact that they need to be cleaned helps not to overeat.
Salt-free popcorn is also a great low-sodium delicacy, and for a little spice, you can add a few drops of olive oil to the popcorn bag.
Like vegetables, fruits contain minimal amounts of sodium. Apples, apricots, papayas, and pears should be your best friends and become part of your daily diet. The same goes for bananas, which also contain heart-healthy potassium.
Try replacing sugar with fruit. For example, instead of cookies, you can eat an apple, and instead of cakes, you can eat apricots.
Fruit and Natural Yogurt
Natural yogurt is very low in sodium, so try to avoid the flavored versions of this product. Add some fruit to it to make it an even healthier, low-sodium dessert that won’t hurt your heart like ice cream or sorbet.
Beans, Legumes, and Cereals
Beans and lentils are also low in sodium. And cereals such as millet can help lower cholesterol levels and reduce the risk of diabetes. Start your day with oatmeal, rice, and chickpeas. If you buy canned legumes, make sure the label says they are low-sodium.
If the natural flavor of these foods is not enough for you, try dressing your food with jalapenos, onions, lemon, or lime juice. You can also add a variety of herbs and spices to your meals: turmeric, thyme, rosemary, paprika, or dried garlic.
The best and the easiest option to utilize if eager to try low-sodium diet is to choose low sodium meal delivery. There are many companies that offer services of this type. With their help, you will get your low sodium meals delivered to your door quickly and fresh. So, here are the best low sodium food delivery services that are worth taking a look at.
Magic Kitchen offers low sodium prepared meals and low sodium meal plans and caters to a variety of diets and medical conditions, making it a great choice for people on a low sodium diet.
This low sodium food delivery service offers fully prepared frozen meals including breakfast, lunch, dinner, dessert, and snacks. Customers can choose from the à la carte or full menu. By choosing à la carte from this low sodium meal delivery, customers can order as they please and combine main courses and desserts as they wish. The Complete Meals low sodium meal delivery menu offers dishes in which the main and side dishes are packed in one container. reviews show that low sodium meal kits by this company are always delivered fresh.
Magic Kitchen low sodium meal delivery offers a low sodium menu that includes meals with less than 700 mg of sodium per serving, although the website states that most meals are less than 500 mg per serving.
Magic Kitchen also offers a menu for Chronic Kidney Disease (CKD). These CKD-friendly meals contain less than 700 milligrams of sodium, small amounts of potassium and phosphorus, and low to moderate amounts of protein with less than 25 grams of protein per serving. Sticking to a low-sodium diet is easy with the help of this service.
Speaking about prices, they range from $ 11.70 to $ 14 per meal.
Mom’s Meals is a low sodium food delivery service that specializes in low sodium ready made meals suitable for people with conditions such as CKD, diabetes, and heart disease. This low sodium meal delivery service even offers a pureed menu for people with swallowing difficulties.
Low-sodium meals contain less than 600 mg of sodium per serving. They are also low in saturated fat, which is in line with the American Heart Association’s dietary guidelines. A kidney-friendly eating plan contains less than 700 mg of sodium per serving and is low in potassium and phosphorus. Mom’s Meals website states that kidney-friendly low sodium prepared foods are intended for people with end-stage kidney disease, but can also be used by people with stage 3 or 4 kidney disease.
The dishes offered in this low sodium meal delivery service are fully cooked and chilled, not frozen. The low-sodium dishes just need to be warmed up before eating.
Mom’s Meals works with health insurances that offer paid meals, so you may have Mom’s meals for little or no cost.
Self-pay meals start at $ 6.99 per meal. Pureed, gluten-free, low-sodium, and kidney-friendly meals are $ 7.99 per meal.
BistroMD is a physician-created meal plan that features fully cooked, frozen meals ready to be eaten. Customers can choose from over 150 meals per week, making this low sodium food delivery a great choice for anyone who prefers to try new dishes on a regular basis.
The company, offering low sodium home delivery meals, offers a full menu of breakfast, lunch, and dinner, and lunch and dinner only. Customers can choose between a 5- or 7-day program. The BistroMD Heart Health low sodium meal plan is less than 600 mg of sodium and low in saturated fat, making it a great choice for those on a 2 or 3-gram sodium restriction diet.
According to the BistroMD low sodium prepared meals delivered website, the heart health program is designed to help lower blood pressure and induce weight loss.
BistroMD nutrisystem low sodium plan is also fully endorsed by a team of registered nutritionists who can help people with questions about their nutritional needs.
In addition, BistroMD operates the food delivery service SilverCusine, which also offers low sodium meals delivered with less than 600 mg of sodium per serving. The price for full 7-day meals starts at $142.46.
Sunbasket is a popular, certified organic food delivery company that helps to get low sodium frozen meals delivered quickly.
Unlike other companies on this list, Sunbasket does not provide pre-cooked meals. Instead, Sunbasket delivers meal kits right to your doorstep. They contain pre-portioned ingredients and recipe instructions for preparing delicious meals. Most meals take around 30 minutes to prepare, which makes Sunbasket a great choice for people who enjoy cooking but are limited in time to prepare.
Sunbasket doesn’t offer a low-sodium meal plan, but the company’s meals are much less sodium than other meal kit delivery services.
Most dishes from this low sodium meal delivery service contain less than 800 mg per serving. In addition, diet meals contain less than 700 mg of sodium per serving. Since you prepare meals yourself, you have the option of not adding salt or of reducing salty ingredients such as sauces, so that sodium intake can be reduced.
Sunbasket also offers a variety of low-sodium supplements, including oatmeal, soups, and bars. You can also add extra servings of protein.
The price starts at $ 10.99 per serving.
As you can see, low sodium meal delivery is not a problem nowadays. One can easily have low sodium prepackaged meals delivered to the doorstep. So, what will you choose: completely ready for eating low sodium meal delivery or meal kits? The choice is yours.