Salt (AKA sodium) plays an important role in regulating the water balance and blood pressure in our bodies, so we all need to consume a certain amount. Too much of a good thing, however, can throw your system off balance and lead to high blood pressure, which is a risk for heart disease and stroke. Heart disease is the number one killer of women in Canada, so it's doubly important to maintain a low-salt diet.
According to Health Canada, the recommended amount of sodium for healthy women and men 19-49 is 1500 mg/day with an upper limit of 2300 mg/day. It's simple to do if you limit foods that are high in sodium, like canned or packaged soups and sauces, salty snack foods, cold cuts and deli meats and fast foods like pizza or fries. The following meal plan shows how you can still have tasty, fresh food daily while eating a diet with moderate sodium. Recipes calling for a larger amount than you need will freeze well and can be reheated later.
To view our week-long meal plan PDF you will need Adobe Acrobat. If you don't have it, click the logo below for a free software download.
Breakfast • 1 cup low fat yogurt • ¼ cup blueberries • ½ cup orange juice • 2 slices whole wheat toast |
Snack • 1 peach |
Lunch Hearty arugula salad • 1 cup arugula • ½ cup sliced mushrooms • ½ cup sliced pear • 1 tbsp goat cheese, crumbled • ¼ cup chopped walnuts Toasted pita chips • 1 whole wheat pita, cut in one-eighths • 1 plum |
Snack • 2 oz. sliced cheese • 4 melba toast • 1 apple |
Dinner • 1 cup cooked pasta 1 green salad • 1 cup lettuce • ½ cup sliced tomato • ½ cup sliced cucumber |
Total sodium: 1686 mg |
Breakfast • 1 cup cooked oatmeal • 1 banana • 1 cup skim milk |
Snack • ¼ cup unsalted almonds |
Lunch • Leftover Balsamic Salmon • ½ cup cooked pasta • 2 stalks celery, cut in sticks |
Snack • 1 orange • 2 graham crackers |
Dinner Spinach salad • 1 cup spinach • ½ cup sliced mushrooms • ½ cup sliced cucumbers • 2 slices whole wheat toast • 1 cup mixed berries with 1 cup yogurt |
Total sodium: 1913 mg |
Breakfast • 1 frozen toaster waffle • 1 tsp butter • ¼ cup almonds • 1 cup orange juice |
Snack • 1 cup skim milk • 1 apple |
Lunch Turkey sandwich • 2 slices whole wheat toast • 1 medium slice tomato • 1/2 c. shredded lettuce • 1 tsp. mustard • 2 medium slices turkey (approx. 3oz.) |
Snack • 1 peach • 1 cup skim milk |
Dinner • 1 cup steamed broccoli • ½ cup cooked rice • ½ cup frozen yogurt |
Total sodium: 1555 mg |
Breakfast • 1 cup cereal • ½ cup milk • ½ cup blueberries • 1 cup orange juice |
Snack • 1 banana • 2 rice cakes |
Lunch • Leftover Honey and Fish Kebabs • 1 cup steamed spinach • ½ cup cooked rice |
Snack • 1 apple, sliced • 2 oz. cheese, sliced |
Dinner Side salad • 1 cup mixed greens • ¼ cup chopped red pepper • ¼ cup cooked corn niblets |
Total sodium: = 1536 mg |
Breakfast • 1/2 English muffin, toasted • 1 tsp jam • ½ cup strawberries • 1 cup skim milk |
Snack • 2 graham crackers • 1 peach |
Lunch • 2/3 serving leftover Chili-Cumin Rice and Bean Skillet Supper Side salad • 1 cup mixed greens • ¼ cup red pepper |
Snack • 1 orange |
Dinner • 3 boiled white potatoes • 1 cup cooked broccoli |
Total sodium: 1828 mg |
Breakfast • 3 pancakes • 1 cup milk • ½ cup strawberries |
Snack • ¼ cup raisins • ¼ cup sunflower seeds |
Lunch • Roasted Red Pepper Steak Sandwich • leftover roasted red pepper steak • 2 pieces challah bread • 1 cup yogurt |
Snack • 1 banana • 1 slice Swiss cheese |
Dinner • 1 cup cooked rice • 1 cup boiled green beans |
Total sodium: 1549 mg |
Breakfast • 1 cup cereal • 1 cup skim milk • ½ cup mixed berries • 1 cup orange juice |
Snack • 1 cup yogurt • 2 rice cakes |
Lunch • Leftover Spicy Spanish Chicken • ½ cup cooked brown rice • ½ cup cooked green beans |
Snack • 1 apple |
Dinner 1 salad • 1 cup mixed lettuce • ¼ cup sliced cucumber • ¼ cup sliced yellow pepper • 1 pita bread, cut in quarters • 1 cup ice cream |
Total sodium: 1546 mg |
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