According to the Center for Disease Control, two-thirds of Americans are overweight or obese. We’re also consuming too much sodium, which can cause high blood pressure, heart failure, or stroke.
Too much sodium can also cause a temporary increase on the scale, and it’s a real bummer when you do your morning weigh-in and you’re two or three pounds heavier.
You want to keep your sodium content down to less than 2300 grams a day, but not have to eat food that tastes like bland cardboard. Here are five strategies to reduce sodium intake in menopause:
Cook Fresh Food
It’s a temptation when you’ve had a hard day, to just swing by the local fast food drive-thru or go out to eat, but you can easily exceed your daily sodium intake in one meal. For example, an Angus Bacon and Cheese Burger from McDonald’s contains 2,070 grams of sodium. That is before you tack on those yummy fries to go with it.
Sear, sauté, or roast your meat, and fill up half of your plate with fruits and vegetables.
Change Pizza Toppings
A nice pepperoni and sausage pizza is always a favorite, but will send your sodium intake sky high. Eat healthier toppings such as Canadian bacon, turkey pepperoni, or white meat chicken.
Rinse Off Canned Foods
It’s more convenient for me to buy canned beans because I don’t like standing for hours over a hot stove. Canned vegetables are fine to substitute when you don’t have time or money to cook fresh. Just rinse these canned goods with water and you’ll wash off some of the excess sodium.
Eat Smaller Portions
This is where you really need to pay attention to food labels. Determine how much salt is in one serving and eat a half portion or share with someone else.
Buy Low-Sodium Products
There’s no shortage of low-sodium soups, crackers, bread, salad dressings or condiments. Check the nutrition labels on products such as milk, cheese, or yogurt. It’s better to buy fat-free or low-fat dairy products.
How do you control your sodium intake?