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Try-It Diet: Low Salt: A two-week healthy eating plan

Try-It Diet: Low Salt: A two-week healthy eating plan

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Try-It Diet: Low Salt: A two-week healthy eating plan

120 pagine
42 minuti
Dec 1, 2011


Think all diets have to be boring and bland? Think again. With Try-It Diet: Lactose-Free, you’ll get a taste for the nutritional plan without having to give up great tasting food like Strawberry Banana French Toast, Oven-Fried Sesame Chicken, and Seafood Risotto. Now the information you need to start eating healthy and living fully is right at your fingertips. And with two weeks worth of original menus complete with easy-to-follow recipes, you’ll be able to stick to the plan without being stuck eating the same thing every day. Go ahead and give it a try!
Dec 1, 2011

Informazioni sull'autore

Adams Media provides helpful, funny, and inspiring books on a wide variety of topics, so no matter who you are, we’ve got you covered. Our editors are just like you—living, loving, and learning every day. Our personal experiences and expertise in our given book categories allow us to bring you some of the best content on the market—from parenting to relationships, to the paranormal, cooking, and humor—we cover what you care about.

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Try-It Diet - Adams Media

Try-It Diet: Low-Salt

A two-week healthy eating plan

Adams Media, an imprint of Simon & Schuster, Inc.

Avon, Massachusetts



Weekly Plans

Veggie Pancakes

Easy Chicken Lo Mein

Cinnamon-Sweet Popcorn

Sweet and Spicy Kielbasa

Strawberry Egg White Pancakes

Easy Tomato Basil Soup

Steamed Chili-Peppered Chicken

Fruit Smoothie

Three-Cheese English Muffin Pizzas

Corn Tortilla Crisps

Slow-Roasted Pork Ribs

Breakfast Pudding

Luncheon Mozzarella Sandwich

Lemon Pear Scones

Easy Ginger Cashew Chicken and Broccoli

Apple-Potato Pancakes

Lunchbox Beef Stew

Carrot Cupcakes

Baked Cauliflower Casserole

Lemon Crepes

Tuna-Pasta Salad

Easy Italian-Seasoned Turkey Sausage

Sausage and Egg Casserole

Savory Zucchini Pancakes

Triple Fruit Mold

Sweet Onion Sole Fillets

Buttermilk Pancakes

Tomato and Vegetable Frittata

Baked Apples

Crunchy Oven-Fried Chicken Thighs

Tofu Smoothie

Broccoli and Roasted Potato Soup

Party Mix Popcorn

Baked Red Snapper Almandine

Country Breakfast Strata

Crunchy Crust English Muffin Pizzas

Braised Herb-Seasoned Pork Chops

Cream and Sugar Breakfast Tarts

Chicken Salad Pita

Microwave Air-Popped Popcorn

Chili-Sauced Stir-Fried Cod and Veggies

Apple-Spiced Egg Clouds on Toast

Islands Cauliflower Soup

Pizza-Flavored Soy Nuts

Grilled Lamb Steaks

Cheddar-Cheesy Sausage Muffins

Mushroom Risotto

Turkey Patties with Cranberry Sauce

Garlic-Roasted Potatoes Frittata

Cashew Corn Chowder

Cheddar-Cheesy Apple Nut Muffins

Easy Slow-Cooked Pork

Also Available

Copyright Page


A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.

Salt is an essential part of our diets. In fact, human blood is 0.9 percent sodium chloride (salt). That salt in the blood helps maintain the electrolyte balance inside and outside of cells. While individual needs can vary, most studies indicate that the human body needs only around 500 milligrams of salt a day to maintain that healthy balance — but that 500 milligrams is a fraction of what many Americans consume in a day. So much salt is present in processed foods that consuming 1,200 to 2,000 milligrams is now often considered a salt-restricted diet. The average American consumes 3,300 milligrams a day. The American Heart Association recommends consuming less than 1,500 milligrams a day while the National Institute of Health recommends limiting intake to 2,300 milligrams per day for healthy adults. To give you an idea of how much salt constitutes the recommended target milligrams, 1,500 milligrams is only three-fourths of a teaspoon of salt!

Most people are aware that too much salt in the diet can cause an increase in blood pressure in salt-sensitive individuals. An elevation in blood pressure increases the risk of stroke. In addition to blood pressure and the risk of cardiac health concerns, too much sodium can cause other problems as well. Excess salt in the diet can increase calcium loss, which in turn exacerbates the risk of osteoporosis. Excess salt in the diet has been shown to increase the risk of stomach cancer, ulcers, and migraines. To complicate matters even more, some salt-sensitive individuals exhibit normal blood pressure levels yet retain salt in the kidneys instead of excreting it in their urine. Thus, salt sensitivity alone (without the telltale warning signs of high blood pressure or fluid retention) can still increase the risk of death.

Once you start looking for ways to cut down on the salt in your diet, you realize that salt is seemingly everywhere! Even when it isn’t listed as a named ingredient on a food label, it can be present in many food preservatives. It’s in the baking soda used to leaven baked goods. A fast-food chicken sandwich isn’t normally thought of as a salty food, yet it can contain more than 1,100 milligrams of sodium. A serving of canned soup can contain almost that much! Because of today’s fast-paced lifestyle, you, too, probably rely to a certain extent on fast foods–whether you get them at a drive-up window or in the form of a

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