By M10News Health Desk
Cutting down on salt doesn’t have to mean giving up good food. Registered dietitian Joy Bauer, a contributor to TODAY.com, has crafted a three-day meal plan that helps reduce sodium while keeping every bite full of flavour and balance.
(1) Health experts say most people underestimate how much salt they consume. Even if you rarely reach for the salt shaker, sodium can accumulate quietly from processed, canned, or restaurant meals.
(2) According to the U.S. Centres for Disease Control and Prevention (CDC), more than 70% of the sodium Americans eat comes from packaged and restaurant foods, not from added salt at home.
(3) Bauer recommends cooking more at home as the first step toward a lower-sodium lifestyle. “When you prepare your own meals, you’re in control of every ingredient,” she says. “You can reduce salt and still keep the food satisfying.”
(4) Her three-day plan, originally published by TODAY.com, delivers under 1,500 milligrams of sodium per day, well below the recommended daily limit of 2,300 milligrams. It also provides a strong dose of fibre, potassium, and antioxidants that support heart health.
Day 1: Wholesome and Comforting
(5) Breakfast: Start with a Banana Blueberry Oatmeal Bake paired with Greek yoghurt. The fibre from oats and fruit helps stabilise blood sugar while keeping you full.
(6) Lunch: Enjoy a bowl of Lentil Vegetable Soup, rich in plant protein and low in sodium. Pair it with a crisp side salad dressed in extra virgin olive oil and fresh lemon juice.
(7) Snack: For something sweet yet healthy, Apple Nachos—apple slices topped with a drizzle of nut butter—make a satisfying option.
(8) Dinner: End the day with Pumpkin Turkey Chilli, a hearty, warming dish filled with lean protein and beta-carotene.
Day 2: Mediterranean-Inspired Balance
(9) Breakfast: The morning begins with Banana Bread Overnight Oats, offering slow-release carbohydrates and natural sweetness.
(10) Lunch: The Mediterranean Quinoa Salad shines with grilled chicken or salmon, olive oil, and vegetables, delivering a mix of healthy fats and complete protein.
(11) Snack: Pumpkin Banana Pudding topped with unsalted almonds adds potassium and texture without excess salt.
(12) Dinner: For a filling evening meal, try Sheet Pan Rosemary Chicken and Vegetables, paired with half a cup of brown rice, quinoa, or sweet potato for a smart starch.
Day 3:Energisingg and Heart-Healthy
(13) Breakfast: A Cabbage and Eggs Skillet brings together lean protein, antioxidants, and a light dose of healthy fats. A side of orange or grapefruit adds vitamin C.
(14) Lunch: Creamy Tuna Salad with Grapes, served with sliced vegetables and low-sodium crackers, balances protein and crunch.
(15) Snack: A Single-Serve Jumbo Oatmeal Cookie satisfies sweet cravings with oats and natural sweeteners.
(16) Dinner: End the plan with a comforting Sweet Potato Shepherd’s Pie, a lighter version of the classic dish, topped with creamy mashed sweet potatoes.
Why Eating Less Salt Matters
(17) Health authorities advise that adults should limit sodium to no more than 2,300 milligrams per day, roughly equal to one teaspoon of salt.
(18) Consuming excess sodium over time can raise blood pressure, damage blood vessels, and increase the risk of heart disease, stroke, and kidney problems.
(19) The main sources of hidden salt in the typical Western diet include deli meats, canned soups, frozen meals, bread, condiments, and snack foods like crisps or chips.
(20) Dietitians suggest practical strategies such as flavouring meals with herbs, citrus, garlic, spices, and vinegar to reduce dependence on salt without sacrificing taste.
(21) Bauer’s approach highlights that small adjustments—like swapping packaged snacks for homemade versions or choosing fresh produce can make a significant difference to long-term health.
(22) For anyone trying to protect their heart and reduce blood pressure naturally, home cooking remains the simplest and most powerful step.
Credit and Disclosure
Source: Adapted from TODAY.com – “A Dietitian’s 3-Day Meal Plan to Eat Less Salt” by Joy Bauer
Editing by M10News Health Desk | Contact: healthdesk@m10news.com
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