Low-Sodium, Low-Calorie Diets

Low sodium, low calorie diets are an excellent way to lose weight and make positive changes to one's health. The American Heart Association recommends 2300 mg of sodium or less per day. Certain individuals, such as African Americans, middle-aged and older adults, and people with high blood pressure, should eat 1,500 mg or less each day.

Cutting Calories

Cutting calories coincides with cutting sodium, which is good news for you. Eat a more natural diet and fewer processed foods. Eat more fruits and vegetables, which contain minimal amounts of calories and sodium. Replacing many of the high calorie snack foods you probably normally eat with fruits and veggies is a great way to cut calories. Choose water instead of sodas, juices, and coffee and you can save hundreds of calories per day. Cut additional calories by choosing lean cuts of meats like chicken, turkey breast and fish instead of beef and pork. Eat reduced-fat dairy products to save additional calories as well.

Cutting Sodium

Eat more whole foods and fewer processed foods to reduce your sodium intake. Sodium is found in the majority of packaged, processed foods. In fact, 77% of sodium in the average person's diet comes from processed foods compared with just 12% from natural sources. Learn to read a food label so you can better understand the sodium content in all the foods you're eating. Use the following tips for cutting sodium so you can eat a low-sodium diet:

Shop for foods with reduced sodium or no salt added.
Use herbs and spices, salt-free seasoning blends, and citrus in place of salt.
Eat more fresh foods, such as fruits, vegetables, lean meats, poultry, fish, and whole grains.
Limit your use of sodium-filled condiments, such as salad dressings, sauces, dips, ketchup, and mustard.
Rinse canned vegetables and beans before using.
When eating out, tell restaurant staff you're on a sodium-restricted diet and ask if they can recommend low-salt dishes or prepare your dish without added salt.