Congratulations, we're through the key components of the DASH! Now onto sodium and other considerations that can affect blood pressure.
The goal for tomorrow, day 7, is to keep your sodium intake below about 2000mg. How?
More details below in the excerpt from the shopping guide. And I highly recommend the recipe in the guide, the Chili-Rubbed Salmon, for a simple, weeknight-friendly, max flavour, minimal sodium fish.
- If possible, eat only foods made at home from minimally processed ingredients.
- Check the labels! (Remember to adjust if the serving size.) If the sodium is below 120mg (5%), you’re fine. If it’s higher, do a quick calculation to ensure your meal is below about 500mg.
- If you have to go out, see if you can find the restaurant’s nutrition information online. Most chains provide it. Try to find something under 500mg. If you can't, can you come close and balance at the other meals?
- Keeners! You can add up the sodium in your day, item by item.
As always, resources for you:
Send me an email or share an update in the Facebook group so I know you're still with me. Happy cooking!
(From the shopping guide for tomorrow:)
Shifting gears now away from the DASH plan. How can you be sure your sodium is under the 2000mg recommended by Hypertension Canada?
• Try to eat only foods made at home from scratch or minimally processed ingredients.
• Check the nutrition facts panel for any packaged food you have today. Remember to adjust if the serving size is different from what you’ll have. If the sodium is below 120mg or 5% for, you’re fine. If it’s higher, do a quick calculation to ensure your meal is below about 500mg.
• Fresh/frozen fruit, vegetables, and meat usually have no label, but they’re typically close to zero.
• If you want to be sure, google it: Google “chicken nutrition” or “carrot nutrition” and you’ll usually find the nutrition information on the right-hand side of your screen. Adjust the serving size if needed.
• If you have to go out to eat, see if you can find the restaurant’s nutrition information online. Most chains provide it. Try to find something under 500mg. (Good luck!)
• Keener level: You can add up the sodium in your day, item by item. Apps like MyFitnessPal are handy, but food items aren’t always accurate for sodium. Doing it by hand, using nutrition facts panels and Google, is easier than you might think. Round numbers are fine.