DASH DIET DAY 2
Day 1 of the Dash Diet can be located at http://omaslife.blogspot.com/. Just click the name. Today is the second day we are on this diet. Our goal on this diet is a plan that is low in saturated fat, cholesterol, and total fat and that emphasizes fruits, vegetables, and fat-free or low-fat milk and milk products. The plan also includes whole grain products, fish, poultry, and nuts. We want to reduce lean red meat, sweets, added sugars, and sugar-containing beverages compared to the typical American diet. This plan is rich in potassium, magnesium, and calcium, as well as protein and fiber.
We began with a blood pressure reading, because I feel it is important to monitor the results to minimize the risk of getting the pressures too low. If you are following at home, post your pressures.
I spent a lot of time today reading labels. That is time consuming and tedious. I was reading the sodium labels. On this plan, our goal is 2300mg/daily. I also have a history of high cholesterol, which I lowered with a change of diet, so I am incorporating that with this. Today, I wanted to make turkey burgers, so I researched the condiments. Boy, what a surprise!
The following is from YOUR GUIDE TO LOWERING YOUR BLOOD PRESSURE WITH DASH courtesy of the U.S. Dept. of Health. It is free of charge.
The following is from YOUR GUIDE TO LOWERING YOUR BLOOD PRESSURE WITH DASH courtesy of the U.S. Dept. of Health. It is free of charge.
mustard: 55mg/t
miracle whip: 95mg/T
ground turkey: 80mg/ 1/4 lb
wheat bread: 100mg/slice
American cheese: 230/slice
Mt. Dew: 65mg/can
Monster: 360mg/can
Oikos fruit on the bottom greek yogurt: 50mg--that is my favorite!
Here is what we had:
Here is what we had:
Breakfast:
3/4 C Raisin Bran
1 C milk
lunch:
1 turkey burger with cheese
large tossed green salad
2T Italian dressing
1 C fruit salad
dinner:
1 turkey burgers with cheese
1 C cooked broccoli
yogurt
walnuts
For the fruit salad, I combined 1 pear, 1 delicious apple, 1/2 orange, 1 medium banana, and 2T sugarfree cool whip.
turkey: 80mg X 2 = 160 mg sodium
4 slices whole wheat bread = 400mg sodium
mustard X 2 =110mg
miracle whip X 2=190mg
2 slices cheese=460mg
Italian dressing=340mg
Raisin Bran=220mg
milk=110mg
total=1990mg
the salad, fruit, broccoli, and walnuts are 20mg of sodium or less.
The take-away for today is the condiments. Pay close attention to the content of sodium of the condiments.
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