We are in an era where health information is readily available, plentiful and sometimes conflicting to the point of confusion where you might be left wondering what is correct. Here is a summary from trusted sources and how to put them into practice:
Nutrients to Monitor
Sodium. The American Heart Association recommends no
more than 2,300 mg per day. Most adults
should aim for less than 1,500 mg of sodium.
Saturated and trans fat. Limit the amount of
saturated fat to less than 10% of your total calories. A 2000 calorie meal plan allows for 22 grams
of saturated fat per day. Avoid trans
How Meet the Recommendations
Eat at home more using whole fresh foods, or
frozen and canned foods without added salt.
Keep meal planning simple. Always include vegetables and/or fruits at
meals. Use fresh or frozen lean meat,
fish, or canned beans without salt.
Use olive oil, canola oil, trans-fat free
margarines or nuts/seeds and spreads instead of shortening, coconut oil,
butter, and lard.
Batch cook whole grains (without salted water)
and freeze for quick reheating.
Snack on fruits, vegetables, and unsalted nuts
rather than pre-packaged, processed snacks such as chips, crackers, pastries
and cookies which usually contain higher amounts of sodium and fat.