Zone diet plan for low sodium diet
Measuring sodium is important for some people, and the Zone diet plan for a low sodium diet helps in this area. In this diet plan, the emphasis is on fresh raw foods, but also the balanced distribution of macronutrients is preserved. It’s just about eating healthy foods that happen to be low in sodium.
Diet plan grocery list
Chicken breast
Quinoa
Sweet potatoes
Spinach
Blueberries
Broccoli
Eggs
Oats
Greek yogurt
Bananas
Cauliflower
Almonds
Asparagus
Pumpkin seeds
Green beans
Bell peppers
Lentils
Tilapia
Apples
Tomatoes
Radishes
Salmon
Brown rice
Cucumbers
Garlic
Carrots
Avocado
Chia seeds
Raspberries
Turkey breast
Brussels sprouts
Strawberries
Peas
Diet plan overview
The Zone diet plan for low sodium does not disregard the Zone principles; rather, it adapts them for persons who require low sodium diet. This is a low sodium nutrition plan made of fresh unprocessed foods to avoid excessive intake of sodium, yet nutrition is still balanced.
Such plans are worthwhile particularly for the patients suffering from raised blood pressure or heart disease, as they cause no harm to overall taste or nutritional power of food while addressing the health concern.
Foods to eat
- Low Sodium Options: Choose fresh fruits, vegetables, and unsalted nuts to control sodium intake.
- Herbs and Spices: Substitute salt with garlic, herbs, or lemon juice for flavor.
- Potassium Containing Foods: Include potassium-rich foods like bananas, oranges, and potatoes to help decrease sodium levels in the body.
- Lean Proteins: Use unsalted lean cuts of meat; fish is naturally low in sodium as well.
- Whole Grains: Look for whole grain breads and cereals that are low in sodium and unsalted.
✅ Tip
Foods not to eat
- Processed Snacks: Avoid chips, pretzels, and other high-sodium snacks prepared in factories.
- Canned Soups and Vegetables: Only buy these if labeled “no salt added,” as they often contain excess sodium.
- Fast Food: Limit fast food consumption, as it is a common source of sodium and preservatives.
- Delicatessen Meats: Avoid deli meats and sausages, as they are typically very salty.
- Cheese: Minimize cheese intake, especially processed varieties high in sodium.
Main benefits
The Zone diet plan for low sodium diet aids the treatment and healthy lifestyle by promoting fresh and non-processed foods that are naturally low in sodium. That will be of great assistance to cardiovascular system and lower down the chances of having the heart disease.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
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Meal plan suggestion
Meal Plan for Zone Diet Plan for Low Sodium Diet
Day 1
- Breakfast: Greek yogurt with blueberries and chia seeds
- Lunch: Grilled chicken breast with quinoa, spinach, and a side of bell peppers
- Dinner: Baked salmon with sweet potatoes, broccoli, and a side of asparagus
- Snack: Apple slices with almonds
Calories: 1480 Fat: 62g Carbs: 130g Protein: 110g
Day 2
- Breakfast: Oatmeal with bananas and chia seeds
- Lunch: Turkey breast salad with quinoa, spinach, and a side of bell peppers
- Dinner: Baked salmon with brown rice, broccoli, and a side of green beans
- Snack: Cottage cheese with raspberries
Calories: 1500 Fat: 63g Carbs: 135g Protein: 112g
Day 3
- Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: Grilled chicken breast with brown rice, kale, and a side of bell peppers
- Dinner: Baked salmon with sweet potatoes, green beans, and a side of carrots
- Snack: Apple slices with almonds
Calories: 1480 Fat: 62g Carbs: 130g Protein: 110g
Day 4
- Breakfast: Smoothie with Greek yogurt, blueberries, and chia seeds
- Lunch: Grilled chicken breast with quinoa, spinach, and a side of bell peppers
- Dinner: Baked salmon with brown rice, broccoli, and a side of asparagus
- Snack: Apple slices with almonds
Calories: 1500 Fat: 63g Carbs: 135g Protein: 112g
Day 5
- Breakfast: Oatmeal with bananas and chia seeds
- Lunch: Turkey breast salad with quinoa, spinach, and a side of bell peppers
- Dinner: Baked salmon with brown rice, broccoli, and a side of green beans
- Snack: Cottage cheese with raspberries
Calories: 1480 Fat: 62g Carbs: 130g Protein: 110g
Day 6
- Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: Grilled chicken breast with brown rice, kale, and a side of bell peppers
- Dinner: Baked salmon with sweet potatoes, green beans, and a side of carrots
- Snack: Apple slices with almonds
Calories: 1500 Fat: 63g Carbs: 135g Protein: 112g
Day 7
- Breakfast: Smoothie with Greek yogurt, blueberries, and chia seeds
- Lunch: Grilled chicken breast with quinoa, spinach, and a side of bell peppers
- Dinner: Baked salmon with brown rice, broccoli, and a side of asparagus
- Snack: Apple slices with almonds
Calories: 1480 Fat: 62g Carbs: 130g Protein: 110g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Nov 1, 2024