2 Gram Sodium Meal Plan
[Pages:1]2 Gram Sodium Meal Plan
Breakfast:
2 Slices Light Whole Wheat Toast 2 Egg Whites 2 tablespoons unsalted Butter or Margarine ? Medium Banana
Sodium(salt) 353 mg
240 mg 110 mg 3 mg 0 mg
Morning Snack:
6 oz. Low-Fat, Sugar Free Yogurt ? cup Dry Roasted Nuts, unsalted
97 mg
97 mg 0 mg
Lunch:
Tuna Salad Sandwich on Whole-Wheat Bread with 1 Tablespoon Light Mayo Add Lettuce, Tomato, and any other veggies
? cup Low-fat, Low Sodium Cottage Cheese 1 cup Sliced Peaches in Extra Light Syrup or natural juice
735 mg
708 mg
15 mg 12 mg
Afternoon or Evening Snack:
6 Whole Wheat Crackers 2 Tablespoons Low-fat, Sodium, & Sugar Peanut Butter
223 mg
158 mg 65 mg
Dinner:
Garden Salad 2 Tablespoons Low-fat Balsamic Vinaigrette Dressing 4-5 oz. Grilled Chicken Breast 1 cup Whole grain rice or pasta 1 cup Broccoli ? cup Cooked Carrots 1 cup Sugar Free Jell-O
646 mg
20 mg 367 mg 92 mg 15 mg 64 mg 43 mg 45 mg
Totals: Sodium: 2,054mg
Calories: 2,000
Burger King Whopper Medium French Fry 32 oz. Diet Coke Small Vanilla Shake
Compared to Fast Food:
980 mg 690 mg 115 mg 260 mg
Totals: Sodium: 2,045mg
Calories: 1,370
UNCW Health Promotion ? Student Recreation Center 104 910-962-4135 ? uncw.edu/healthpromo
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