How to Create a Low Sodium Diet Plan

Low sodium diets can be hard to follow if you don't have a plan in place to keep you on track. Using a simple spreadsheet method, you can create your own weekly low sodium diet plan that will help you keep up with your daily sodium intake, and ensure you don't exceed minimum requirements. It can be difficult to become accustomed to a low sodium diet, but this method is for those who are ready to take the plunge and create a plan for health.

Difficulty:

Moderately Easy

Instructions

1. 

   Create a rough outline of your meals each week. Start on Monday, or whenever your week begins. Use a spreadsheet program, or create your outline on paper. Make a column for each day of the week, and a row for each meal of the day, including snacks if you have them. (See diagram) Fill in your low sodium diet plan chart with appropriate foods for each meal.

2. 

   Choose 2-3 servings of low sodium protein per day. Good low sodium diet foods for the protein serving include 2-3 ounces of fish, poultry, shellfish or meat, ½ cup peas or beans, ½ cup low sodium canned fish such as tuna or salmon, or one egg prepared any way you choose.

3. 

   Choose 2-3 servings of low sodium dairy per day. Some appropriate low sodium diet foods for the dairy serving include one ounce of low-sodium cheese, one cup of low fat milk, ½ cup low-sodium cottage cheese, or one cup of soy milk.

4. 

   Choose at least five servings of fruits and vegetables per day. These low sodium diet foods include ½ cup of fresh, frozen, or canned fruit or vegetables, or ½ cup low sodium tomato juice or V8.

5. 

   Choose at least six servings of breads and grains per day. Select any one serving of a low sodium bread, roll, bagel, or English muffin, ½ cup rice or pasta, or one serving of low sodium crackers.

6. 

   Consume sweets and snacks sparingly while on a low sodium diet, as they often contain high amounts of salt. Choose from one ounce of unsalted nuts, ½ cup low sodium pretzels, three cups unsalted popcorn, a slice of angel food cake, one cup of sherbet, or one Popsicle. Other snacks can be eaten, but check for sodium content first, and eat only a serving at a time.

Tips & Warnings

• Once you've filled in your low sodium diet plan chart, use it as a guide for the next week, and then repeat each week using the above low sodium diet guidelines to keep yourself on track.

• The foods mentioned in this article are not the only ones that you can consume on a low sodium diet. They are simply meant as guidelines to get you started. As long as you don't exceed 2,000 milligrams per day, you're doing fine.

• Check food labels regularly to make sure you don't exceed your daily sodium requirements. Keep track of how much sodium you're consuming by making a note in your chart next to each food with the total sodium it contains.

• Do not exceed three whole eggs per week when you're on a low sodium diet. Eggs contain a large amount of sodium, and should be eaten only a few times per week.

• Do not use salt or other spice blends that contain high concentrations of sodium. Instead, use lemon juice, vinegar, and herbs freely to season your meals.