Low Sodium Foods

Low Sodium Penne Pasta Marinara Recipe

Category: Low Sodium Pasta Recipes

1 Package Trader Joe's Brown Rice Organic Penne Pasta
12 Ounces Chicken Breast (218mg sodium)
1 Large Onion, Chopped and Diced (10mg sodium)
2 Cloves Garlic, Finely Chopped
1/8 Cup Chopped Celery (21mg sodium)
1/4 Cup Chopped Carrots (12mg sodium)
8 Ounces Del Monte Low-Sodium Canned Corn (20mg sodium)
1 Container (750g) Pomi Chopped Tomatoes (60mg sodium)
3 Tablespoons of Contadina No-Salt Added Tomato Paste (18mg sodium)
8 Ounces Trader Joe's Artichoke Hearts, Canned (420mg sodium)
2 Tablespoons Olive Oil
1 Teaspoon Sugar
1 Teaspoon NoSalt Salt Substitute
1 Tablespoon of Italian Seasonings
1/4 Teaspoon Kroger Chili Powder (10mg sodium)
1/4 Teaspoon Cumin
1/4 Teaspoon Freshly Ground Black Pepper
2 Tablespoons Grated Kraft Parmesan Cheese (186mg sodium)

Cook the Penne Pasta noodles according to package directions
or until tender but firm. Drain and set aside.
Chop Chicken Breasts into pieces.
Heat olive oil in large pot.
Add the Chicken pieces and Sauté over a medium heat.
After 5 minutes, add onion, celery, carrots, corn, garlic, cumin,
Chili Powder, AlsoSalt, and pepper.
Sauté over medium heat for another 3-4 minutes stirring occasionally.
Add the Chopped Tomatoes and No-Salt-Added Tomato Paste
Drain the excess water from the Artichoke Hearts and mix in.
Add the Penne Pasta noodles.
Stir in Sugar, Italian Seasonings and Parmesan Cheese.
Add Reduce heat to low and simmer for about 20 minutes.

Enjoy your Low Sodium Foods Penne Pasta Recipe!

Pasta has a very small amount of sodium and no fat or cholesterol which makes it a great Low Sodium Food for a healthy diet. Pasta does have some protein, but is often served with additional protein variations such as cheese, chicken or meat. Italian Food Recipes for pasta can be a great resource for Healthy Eating. Adding a variety of fresh or no-salt-added canned vegetables to your meal plan is an excellent low sodium diet idea that is very heart smart. Spaghetti Pasta are in the shape of round thin strands. Penne are large macaroni in the shape of a tube that are cut on the diagonal. Farfalle pasta are bow-tie shaped pasta noodles. Serving Pasta Recipes with green vegetables that are fresh, or other high-fiber foods can make a very healthy meal rich in vitamins, minerals and folic acid and also makes good food heart healthy eating.

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Low Sodium Foods: Heart Healthy Recipes and Cooking

Low Sodium Foods and low salt foods are often recommended to help reduce high blood pressure. A common source of sodium in the diet is salt added to foods. A low sodium diet limits the amount of sodium in your diet to no more than 2400 milligrams per day. This is less half the amount of sodium in the average diet.

Low Sodium Foods: Healthy Heart Recipes, Nutrition, Cooking

You can reduce the amount of sodium in your diet by doing the following:

Read labels carefully. Look for any form of sodium or salt and choose foods that have less salt.
Avoid eating fast foods. Fast foods are normally very high in salt, as are many other restaurant foods. When eating at restaurants, choose fish, vegetables or salads.
Eat at home. It's almost impossible to control the amount of sodium in foods prepared by others.
Avoid processed foods. Fresh meat, produce, fish are normally low in sodium and salt. Highly processed meals such as frozen dinners and canned soups are often high in sodium.
Don't add table salt to food.

Sodium Label guidelines set by the FDA

Food labeling has been standardized by the U.S. government's National Labeling and Education Act. Nutrition labels and a list of ingredients are required on most foods. This way it is easier make a selection of healthy low sodium foods and low salt meals. If you can't tell how much sodium is in a product, ask your doctor or dietitian, to show you how to read food labels and apply the information when selecting foods for your reduced sodium or low sodium diet.

Sodium-free

Less than 5 milligrams of sodium per serving

Very low-sodium

35 milligrams or less per serving

Low-sodium

140 milligrams or less per serving

Reduced sodium

Usual sodium level is reduced by 25%

Salt and Sodium in your Diet

Sodium is a mineral found naturally in many foods. Most people eat far more sodium each day than they really need. Your health care provider may recommend that you limit your sodium intake to less than 2400mg of sodium per day. Following a low sodium diet can help reduce high blood pressure and hypertension and also help reduce the retention of too much water in the body.

Sodium in Foods: Sodium Content

Sodium Food Content: Vegetables

Food	Serving Size	Sodium mg
Asparagus	4 spears	7
Avocado	one	20
Beets	one cup	84
Broccoli	one cup	24
Carrots	one cup	50
Celery	2 stalks	70
Corn	one cup	28
Cucumbers	one cup	2
Eggplant	one cup	4
Fennel Bulb	one cup	45
Green Beans	1/2 cup	2
Iceburg Lettuce	2 leafs	4
Lima Beans	1 cup	5
Mushrooms	one cup	4
Onions	one cup	6
Peas	1 cup	4
Potato	one	7
Radishes	5	6
Spinach	one cup	43
Squash	one cup	8
Tomato	one	15
White Beans	1/2 cup	2
Yams	one	12

Sodium Food Content: Fruits

Food	Serving Size	Sodium mg
Apples	one	1
Apricots	2	1
Banana	one	1
Blackberries	one cup	0
Cantaloupe	one cup	28
Cherries	1 oz.	1
Cranberries	1/2 cup	trace
Dates	5	1
Dried Prunes	5	2
Grapes	one cup	3
Grapefruit	one	0
Oranges	one	1
Peaches	1	0
Raisins	one cup	18
Strawberries	one cup	2
Watermelon	one cup	6

Sodium Food Content: Proteins

Food	Serving Size	Sodium mg
Beef Liver	4 oz.	80
Chicken (dark)	4 oz	100
Chicken (light)	4 oz	88
Egg	one	62
Beans	one cup	4
Freshwater Fish	4 oz	74
Ground Beef	4 oz	80
Ham	4 oz	1700
Hotdog	one	585
Lamb	4 oz	74
Peanuts	1 oz	228
Pork Bacon	one slice	155
Pork loin	4 oz	74
Ribs	4 oz	105
Salmon	4 oz	62
Shellfish	4 oz	400
Shrimp	4 oz	238
T-bone Steak	4 oz	80
Tuna in water	4 oz	400
Turkey (dark)	4 oz	87
Turkey (light)	4 oz	72
Veal	4 oz	78

Sodium Food Content: Grains, Wheat, Corn, Pasta

Food	Serving Size	Sodium mg
Bran flakes	3/4 cup	220
Cooked Grain Cereal	1 packet	250
Corn Flakes	1 cup	290
English Muffins	one	360
Hamburger Bun	one	241
Pancake	one	430
Pasta	1 cup	7
Rice	one cup	4
Shredded wheat	one	0
Waffles	one	230
White Bread	2 slices	246
Whole Wheat Bread	2 slices	320

Sodium Food Content: Dairy Products

Low Salt Dairy Products

Food	Serving Size	Sodium mg
Buttermilk	one cup	260
Cheese (american)	1 oz	443
Cheese (cheddar)	1 oz	175
Cheese (grated parmesan)	one tablespoon	93
Cheese (swiss)	1 oz	74
Cottage Cheese	one cup	918
Cream Cheese	one tablespoon	43
Milk (whole milk)	one cup	120
Milk (1% low-fat)	one cup	115
Milk (2% low-fat)	one cup	115
Milk (skim)	one cup	138
Yogurt	one cup	115

When buying milk and other dairy foods, try to find low salt or low sodium dairy food products that are also low in fat. Many food producers are now making low-fat or reduced sodium brands of yogurt, milk and cheese. To help in reducing the amount of saturated fat in your diet, look for milk that is 1%-low-fat or 2%-low. You can also try skim milk, although slightly higher in sodium, skim milk is lower in fat and cholesterol than whole milk. Egg whites are not a food that is high in fat and cholesterol, but egg yolks should be avoided for a low sodium diet. A low cholesterol egg substitute may be used as a low sodium food when cooking good food or preparing meals.

Low Sodium Foods Diet Planner

When planning your low sodium or low salt diet, you should choose foods following these general guidelines for a nutritional and healthy diet:

Vegetables: five servings per day
Fruit: five servings per day
Proteins: three servings per day
Grains: five servings per day
Dairy Products: two servings per day

Sample Low Sodium Foods Diet Menu

Breakfast	Lunch	Dinner
Fresh Fruit	Roast Turkey	Grilled Chicken
Low sodium cereals	Fresh carrots	Steamed vegetables
Milk	Apple sauce	Baked Potatoes
Low sodium bread	Low sodium crackers	Salad with low-sodium dressing

Low Sodium Food Recipes and Seasoning

Always try to use fresh ingredients and foods with no salt added. Stay away from processed foods such as canned soups, vegetables, frozen dinners, and gravy sauces. If you're eating processed foods, then use only low sodium cans of soups and fresh or frozen, no salt added salt canned vegetables.

Eating Out: Low Sodium Dining Out

When eating out at restaurants, choose steamed fish, chicken, vegetables, salads or other fresh and healthy low sodium foods.

Salt Alternatives - Low Sodium Salt Substitutes

Ask your doctor about using salt alternatives or a low sodium food salt substitute. Salt alternatives often contain potassium which may cause harmful interactions if you are taking certain medications.