A Low-Sodium Lunch

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Pretzels, popcorn, french fries, and chips are just some of our favorite snacks. However, they often contain high levels of sodium (salt), which can cause a lot of health issues, if we have too much.

Consuming excess sodium can lead to problems with high blood pressure, which can cause heart disease and strokes. The recommended maximum amount of sodium per day for those 14 years or older is 2300mg, but we regularly eat–and drink–far more!

There are simple ways to avoid consuming too much sodium, such as:

  • Limit consumption of high-sodium processed foods, like hot dogs, deli meat, sausages and other preserved meats, frozen dinners, and canned items packed with salt
  • Check the Nutrition Facts labels for sodium content on your packaged food items and the nutritional information on menus when dining out.
  • Try alternative low-sodium/sodium-free spice blends, to add flavor without adding salt, like the recipe below:

Enchilada Rice

Yield: 8 servings

Ingredients:

  • 2 cups rice, cooked according to package directions
  • 1 pound lean ground meat
  • 1/2 cup onion, chopped
  • 1/2 cup bell pepper, chopped
  • 1 can (10oz) no-sodium kernel corn
  • 3/4 tablespoon garlic powder
  • 3/4 tablespoon onion powder
  • 1 1/2 tablespoons chili powder
  • 3/4 tablespoon paprika
  • 3/4 teaspoon black pepper
  • Water, as needed
  • 1 cup reduced-fat cheese, shredded

Directions:

  1. Brown ground meat, onion, and pepper in a skillet. Drain meat.
  2. Heat rice, meat mixture, corn, garlic powder, onion powder, chili powder, paprika, and black pepper in skillet for 10-15 minutes. Add water to prevent the rice from sticking.
  3. Add cheese and heat until cheese melts (about 5 minutes).

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