|
"Some of these herbs and
spices sound good. Tonight, I will bake the chicken with some
lemon juice and oregano. And in the rice, I will add lots of
parsley instead of salt for flavor. Adding herbs will help us
to cut back on sodium. And, the food will still be tasty so we
won't miss the salt."
"Fixing foods
this way seems easy enough. I bet we can have some pretty good
meals."
"This recipe for Hot 'N'
Spicy Seasoning also sounds good. Maybe I will try it next
week."
|
Hot 'N' Spicy Seasoning |
-
¼ cup
paprika
-
2
tablespoons oregano
-
2
teaspoons chili powder
-
1
teaspoon garlic powder
-
1
teaspoon black pepper
-
½
teaspoon red pepper
-
½
teaspoon dry mustard
Mix all of
the above in a bowl.
Store in
airtight container.
Tastes good
on meat, poultry, or fish. Instead of salt, sprinkle
some on the food and then cook it as you usually do.
Or, mix some with plain bread crumbs and then coat the
meat with the crumbs. If you like it very spicy, use
more. |
|
"We could start packing our
lunches and snacks for work. It is cheaper than buying lunch
and this way we get what is good for us. A lot of food you eat
out is high in fat, calories, and sodium."
|
Snack On... |
Instead of... |
- Bagels,
raisin toast, or English muffins with jelly and a
little margarine
-
Air-popped popcorn with no salt or butter
- Unsalted
pretzels and crackers
- Low-fat
cookies (animal crackers, fig bars, gingersnaps)
- Fruits,
vegetables
- Fruit
juices and drinks
- Nonfat
frozen yogurt, sherbet, popsicles
- Hard
candy, jelly beans
|
|
- Salted
popcorn with butter
- Salted
pretzels and crackers
- Salted
chips
- French
fries
- Pork
rinds / Pork isn't kosher
|
|
"What about
breakfast? I know sausage and biscuits are high in sodium and
fat."
"We can have
some cereals, toast, and fruits for breakfast. They are quick
to fix and easy to clean up. We could even have leftovers from
dinner for breakfast."
"I like those
ideas. We should think about how to put this together."
|
Menu Ideas |
|
Breakfast
-
Shredded
wheat with banana
-
Skim or
1% milk
-
Toast
with a little margarine
-
Coffee
with skim or 1% milk
Lunch
Snack
Dinner
-
Spaghetti
with turkey meat sauce
-
Steamed
green beans with oregano
-
Green
salad with cucumber, tomato, carrots, and a small
amount of oil and vinegar dressing
-
Skim or
1% milk
-
Nonfat
frozen yogurt
Snack
English muffin with Jellyand a little margarine |
|
|
Recipe |
|
Spaghetti with Turkey Meat Sauce
Heat oil in
a large skillet. Add turkey; cook for 5 minutes, stir
a few times. Drain fat.
Stir in
tomatoes with their juice, green pepper, onion,
garlic, oregano, and pepper. Boil; turn down heat. Put
lid on pan and let cook on low heat for 15 minutes.
Stir a few times.
Take off
cover; cook on low heat for 15 minutes more.
In another
pot, cook spaghetti in boiling water for 15 minutes.
Do not add salt. Drain well. Serve sauce over
spaghetti. |
|
"These meals sound
like something I would like to eat."
"They do sound
pretty good."
"Most of the foods in these
meals are easy to find in the store. But, we will need to
change some of the foods we buy."
"How do you know if
foods are high in sodium?"
"Sometimes you can taste it.
And sometimes you cannot. Your food will have more sodium if
you add salt to it. Also, foods that you buy already made can
be higher in sodium, like some TV dinners."
"I know foods like
lunch meats and cheese are salty because I get thirsty after I
eat them. They are also high in fat."
"When I shop, I always try to
buy the food that has the least amount of sodium. I look on
the label for the words 'sodium' or 'salt.' The food may be
high in sodium if these words are listed first or a couple of
times."
| Ingredients:
wheat flour,"salt," "sodium" sulfate,
malt |
"Also, the amount of sodium
is listed on the label."
Nutrition Information
serving size...
calories...
fat...
sodium... 50 mg |
"Foods marked 'no salt
added,' 'low sodium' or 'reduced sodium' are good to buy."
|
Buy More Often... |
Buy Less Often... |
Chicken and turkey (take off skin)
Fish
Lean cuts of meat
Skim or 1% milk, evaporated skim milk
Cheeses lower in fat and sodium (like low-fat cheddar,
part-skim mozzarella)
Low-fat or nonfat yogurt
Margarine, vegetable oils, vinegar
Fresh, frozen, or canned fruit
Fresh, frozen, or no salt added canned vegetables
Plain rice and pasta
English muffins, bagels, loaf bread, tortillas, pita
Cold (ready-to-eat) cereal and cereals cooked on the stove
Spices and herbs |
Fatty cuts of meat
Smoked foods
Lunch meats and sausage
Buttermilk
Most cheese spreads and cheeses
Most salad dressings
Fat back, salt pork (These are not kosher)
Toppings and sauces (like ketchup, mustard, butter, gravy,
and barbeque, soy, and cheese sauces)
Regular canned soups, instant soups
Regular canned vegetables
Instant hot cereals
Pickles and olives
Salty crackers and salty snack foods
Garlic salt, celery salt, and onion salts |
"The doctor also said I
need to cut back on alcohol."
"How much do you need to cut back?"
"The most I can have is 1 or
sometimes 2 drinks a day. A small glass of wine, one can of
beer, or a shot of liquor counts as one drink. I really do not
mind. Lowering my blood pressure is more important than having
a beer."
"What if your
blood pressure does not go down?"
"The doctor
said I will have to take medicine everyday to help lower my
pressure. The medicine will work better if I lose weight, eat
right, and be more active."
"I heard that the
medicine can make you feel sleepy."
"If the medicine bothers me,
the doctor can either change it or change the amount."
"Will the medicine
cost a lot?"
"There are many kinds. I can
ask the doctor to give me one that works for me and costs the
least."
|
Speak Up and Ask |
|
When the doctor
gives any medicine for high blood pressure, ask about:
- when to take
it.
- what to eat
or drink with it.
- what other
medicine is OK to take at the same time.
|
|
Expect
Your Blood Pressure To Be Lower |
"It seems like you
have a really big role in lowering your blood pressure. You
can eat foods lower in sodium, lose weight, be more active,
cut back on alcohol, and take your medicine."
"And my doctor can help me
too. I will have my blood pressure checked again in a few
weeks to see how I am doing. I may have to make more changes
if it is not low enough. I think I am well on my way to
lowering my blood pressure."
Ask your doctor,
dietitian, or nurse for more help in choosing foods and fixing
meals.
You can also get
more information from:
National High Blood Pressure Education Program
P.O. Box 30105
Bethesda, MD 20824-0105
|
Foods To Choose When You Shop |
|
Choose these
foods more often.
Meat,
Poultry, and Fish
Chicken or turkey
Fish
Lean cuts of meat
Beef: round, sirloin, chuck arm, loin
Extra lean ground beef
Dairy
Products
Skim or 1% milk
Low-fat or nonfat yogurt
Cheeses lower in fat and sodium
Fats
and Oils (Use only small
amounts)
Margarine (liquid, tub, stick, or diet)
Oils (like canola, corn, safflower, olive, peanut or
sesame oil)
Sweets
and Snacks (Don't choose
these too often, if you are watching your weight. Some may
be high in calories)
Popsicles, frozen yogurt, sherbet
Angel food cake
Fig bar cookies, gingersnaps, animal crackers, vanilla
wafers, jelly beans, hard candy
Plain popcorn, unsalted pretzels
Fruits and
Vegetable
Fresh, frozen, canned, or dried fruits (like oranges,
apples, bananas, grapes, berries, prunes, peaches, melon,
fruit cocktail)
Fresh, frozen or no salt added canned vegetables (like
green beans, carrots, greens, zucchini, cabbage, tomatoes,
broccoli, squash)
Fresh, frozen or canned fruit juices
Breads,
Cereals, Pasta, Rice, Dry Peas and Beans
Sliced breads (like wheat, rye, or white)
Sandwich buns, dinner rolls, pita breads, English muffins,
bagels
Taco shells, plain tortillas
Unsalted low-fat crackers (like graham crackers)
Cooked hot cereals (not instant)
Rice
Pasta (like plain noodles, spaghetti, macaroni)
Dry peas and beans (like split peas, black-eyed peas,
chick peas, kidney beans, navy beans, lentils, soybeans)
Herbs and Spices |
|
