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Tuesday, November 20, 2007
Convenience Doesn't Have to Mean High Sodium
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With everyone being extremely busy with life, who has time to prepare meals from scratch? After all cooking it from a box is still cooking. Well, if you have sodium concerns think again. A cup of boxed rice with the flavored packets contains more than half the daily recommended amount of sodium.The U.S. Dietary Guidelines for daily sodium intake recommends limiting your sodium intake to 2300 mg per day. For those who are at higher risk for Hypertension (black men and black women), 1500 mg is the recommended amount. That leaves very little room for boxed convenience.
The main ingredients in these prepackaged foods can be quite healthful, so don't give them up. Here are some quick and easy tips to “sass” up your meals while keeping them healthy and reducing the sodium content at the same time.
Use brown rice instead of white. Add spices like, thyme, basil, ginger, garlic powder, onion powder. Instead of butter, add olive oil. For additional nutrients add vegetables; frozen vegetables are perfect. If you really want to be adventurous add dried fruits like pineapples or cranberries.
Finally, prepare for your busy week. Make large portions and freeze, pre-cut vegetables, and prep your meats in advance. If you must use the box, use half the flavor packet and add vegetables.
Michelle, DTR
Nutrition Specialist
“He, who has health, has hope; and he who has hope has everything”
Labels: heart healthy
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