"How to reduce the salt in your diet"

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"The great salt scandal"

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Lowers your blood pressure & reduces fluid retention while introducing new food flavours

 

How will the Lower salt diet plan work for you?

Cutting your salt intake can be easier said than done and plenty of foods such as breads and soups contain 'hidden' salt. In this plan, we help you make healthier, lower sodium choices and uses fresh herbs, spices and other healthy, tasty foods for satisfying meals. To further reduce salt intake, select a recipe-based plan to avoid processed convenience foods that are higher in salt than fresh foods.

Why the Lower salt diet?

  • Lower your blood pressure
  • Reduce fluid retention
  • Introduce your taste buds to new food flavours
  • Cook heart-healthy meals

  • Breakfast

    Granola with yoghurt, fruit and toast

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    Info

  • Lunch

    Egg mayonnaise salad sandwich

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    Info

  • Dinner

    Provencal chicken casserole with new potatoes

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    Info

  • Snack

    Crunchy mixed seeds

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    Info
  • Calories
  • 440
  • Protein
  • 18g
  • Carbs
  • 80g
  • Fat
  • 7g

Breakfast

Granola with yoghurt, fruit and toast

  • 40g of granola mixed with 2 tsp of honey and 200ml of low fat yoghurt
  • 1 slice of wholegrain bread spread with 1 tsp of reduced fat olive spread
  • 1 apple
  • Calories
  • 420
  • Protein
  • 15g
  • Carbs
  • 60g
  • Fat
  • 14g

Lunch

Egg mayonnaise salad sandwich

  • 1 egg mixed with 1 tbsp of reduced fat mayonnaise and 1 chopped tomato
  • Fill 1 wholegrain tortilla wrap with egg mix and mixed salad leaves
  • 50g of grapes and 1 banana
  • Calories
  • 430
  • Protein
  • 25g
  • Carbs
  • 54g
  • Fat
  • 14g

Dinner

Provencal chicken casserole with new potatoes

  • 1 serving of Provencal chicken casserole (see recipe)
  • 4 small new potatoes and mixed salad leaves
  • 1 apple

Did you know? Use fresh herbs and spices to add taste to healthy home cooked foods

Recipe

Ingredients

  • 1 tsp of olive oil
  • ½ onion
  • 2 chicken thighs, skin removed
  • 3 cloves of garlic
  • 1 pepper
  • 2 tomatoes
  • 1 pinch of oregano
  • 1 pinch of mixed herbs
  • 4 olives

Method

  1. Heat the oil in a non-stick pan and cook the sliced onion gently until softened.
  2. Add the chicken and cook for a few minutes to brown, then add the garlic (whole, with skins still on), sliced pepper, chopped tomatoes and herbs.
  3. Cook over a low heat for 30-35 minutes or until the chicken is cooked through.
  4. Add the sliced olives before serving.

  • Calories
  • 140
  • Protein
  • 7g
  • Carbs
  • 2g
  • Fat
  • 12g

Snack

Crunchy mixed seeds

  • 1 tbsp of pumpkin seeds with 2 ½ tsp of sesame seeds