Living Well Is All About Eating Right Pt2

Living Well Is All About Eating Right

Sequel to the last post on Living well is all about eating right, where I talked about nutritional foods that can enhance greatly healthy living. More so about the main vital nutrient that repairs, sustains and maintains bodily muscles.

If you desire and determine to have a healthier diet, then foods with low sodium would be better option for you, provided there are no associated health challenges. Aside from people with health related challenges, then a daily consumption of not more than 2300 milligrams of sodium is most appropriate but where it is more than this can be injurious to one’s health. Sodium generally is needed in the body to aid in muscle contractions, conduct, and assist in maintaining the correct fluid balance and blood pressure.

Low consumption of sodium, can actually help in keeping the blood pressure down, reduces the risk of stroke or kidney disease, and also reduces bloating, commonly associated with high consumption of salt. Realizing the health implications of what high salt intake poses, then checks and balance must be adopted so as to carefully select which food is high with sodium or not and should be avoided.

An essential vital nutrient for maintaining lean muscle and repairing bodily tissues is Protein. An adequate or high quality protein in your diet will give each of the amino acid, or building blocks of proteins, that the body requires to make other proteins. Amino acids are the building blocks of protein, used by the body to grow and repair tissue, break down food and carry out many other bodily functions. Of the 21 amino acids, nine are essential, meaning they must be obtained from the diet. Animal produces high quality of protein and having them in your diet will ensure adequate intake of amino acids couple with other essential nutrients.

Here now are the animals rich in protein; Chicken having its skin removed will provide you with 27 grams of rich protein per ounce serving. Turkey breast is another good source of animal protein having removed its skin. It’s advisable to eat unprocessed chicken and turkey breast that the processed ones which may have been lading with preservative, such as sodium nitrate.  

Eggs has a very high quality of proteins, and for the ratio of its needed amino acids, are almost ideal for the body’s needs. An egg contains 6.3 grams of animal protein, with its white and yoke having 3.6 grams and 2.7 grams of protein respectively. The white is free of fat while the yolk is saturated with fat, but provides vitamin D and iron. 

SODIUM LIST

These are the recommended list of foods to enjoy with low sodium diet

Protein

ü  Beans

ü  Unsalted Nuts

ü  Dry Peas

ü  Low sodium water packed with tuna or salmon

ü  Eggs and egg substitutes

ü  Daily fresh of about six ounces of fish, poultry, pork, lamb, beef without salt in its preparation

Dairy

ü  Non-dairy creamers

ü  Our Cream

ü  Yogurt

ü  Ice cream

ü  Sour cream

ü  Skim milk

ü  Low sodium cheese and or cottage cheese

Grains

ü  Unsalted popcorn

ü  Cereal, please read the labels

ü  English muffins, Crackers, Bread,

ü  Cereal cooked without adding salt

ü  Grains without salt in its preparation

Vegetables

ü  Tomato sauces with low sodium

ü  Fresh, or frozen without salt added

ü  Salt free canned vegetables.

 

Fruits

ü  Fruits of any kind

ü  Fruit juice, fresh or frozen

 

Fats

ü  Salad with low sodium dressings

ü  Margarine or unsalted butter

ü  Olive oil and other cooking oils

ü  Mayonnaise having low sodium

Condiments

ü  Mustard

ü  Yeast

ü  Seasonings that is free of sodium

ü  Ketchup with low sodium

ü  Vinegar

ü  Baking powder

ü  Lemon

ü  Jams and jellies

ü  Spices and herb prepare without salt