Use just a few slices of deli meat and bulk up your sandwich with other healthy and tasty ingredients! Use leftover meat or chicken for sandwiches. Or, cook a few chicken breasts weekly to have leftovers to use on sandwiches and salads for a quick, easy and low sodium lunch!
Lettuce, onion, bell pepper or cucumber adds a satisfying crunch to nearly any sandwich. I also love to add tomato or avocado to make sandwiches a bit more interesting. You could even make a sandwich made completely of vegetables. Try grilled eggplant, zucchini, red onion and bell pepper with hummus and a slice of cheese. Not all cheese is created equal.
Generally Swiss and mozzarella cheese are great low sodium options. However, sodium amount can vary quite a bit depending on the brand. Always check the Nutrition Facts label for sodium on whatever kind of cheese you buy. Remember that it is not just the deli meat that can make a sandwich a high sodium option.
Pickled toppings like pickles, picked banana pepper or jalapenos can add a surprising amount of sodium. Three small dill pickle slices has about mg of sodium! If you love that pickled flavor, try making your own quick pickled vegetables as a sandwich topper! Bread can add a surprising amount of sodium to your sandwich!
Some breads pack nearly mg of sodium per slice! I recommend looking for a bread that has less than mg of sodium per slice. Make sure your bread has at least 3 grams of fiber per slice. My personal favorite bread is Brownberry Oatnut Bread — which has mg of sodium and 3 grams of fiber per slice.
Loading up on condiments can quickly turn your low sodium sandwich into a salty meal. A little is absolutely okay! But, be mindful of how much of any condiment you add to your sandwich.
The sodium can add up quickly! Use these sodium amounts as a general guide. Note that this is the sodium amount in only 1 teaspoon; many portion sizes are much larger. I like to think of every meal as an opportunity to eat more fruits and vegetables. Most of us should be eating 5 servings of fruits and vegetables per day. Instead of salty traditional sandwich sides like potato chips or French fries, try a side salad or fruit. Or, simple carrot and celery sticks are quick and easy!
Carbs are easy to digest but not good for diabetes. It's in your epidermis and absorbs skin-damaging, wrinkle-producing ultraviolet radiation! It also protects epidermal tissue lining your respiratory, digestive, and genitourinary tracts. Foods sources include broccoli, kale, carrots, sweet potatoes, mangos, pink or red grapefruit—and salmon and trout. Men need mcg daily; women mcg. One baked sweet potato has 1, mcg. Half a cup of boiled spinach has mcg.
This one helps produce collagen, which protects joints and promotes skin hydration and elasticity. Production wanes as you age, contributing to wrinkled, crepey skin. Aim for at least 95 mg a day; the upper limit is 2, mg. Sources include citrus fruits, berries, tomatoes and bell peppers. A small orange has around 50 mg and one cup of blueberries has 14 mg. It helps protect skin from the sun's damaging UVB rays and is especially sun-protective when combined with vitamin C.
You need mixed tocopherols as in food, or some vitamins — many just contain alpha tocopherol, a less than desirable choice for your heart and brain. Mixed tocopherols prevent skin damage from inflammatory biochemicals that break down collagen, increasing wrinkling and loose skin. Sources are wheat germ oil, hazelnuts and almonds, and green leafy vegetables like spinach.
When you eat foods high in sodium, water retention can also increase. This high amount of water retention, especially in blood vessels, can result in high blood pressure and can add undue stress to veins and arteries.
The American Heart Association recommends no more than 2, milligrams of sodium per day, which is equivalent to about a teaspoon of salt. When selecting food items high in sodium, like lunch meat, look at the percent daily value on the far right-hand side of the nutrition facts panel. Choose options that provide 10 percent or less of your daily value. Those with kidney disease or high blood pressure should be extra cautious of sodium; however, all of us could benefit from consuming less.
As mentioned earlier, because lunch meat is one of the highest-sodium foods in the grocery store, it makes it an easy target for reducing your sodium consumption. While the average salt content of deli meat is not ideal for many people, there are healthful components of deli meat.
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