Smaller Portions = Less Sodium, Less Fat, Less Calories

As a fan of the DASH diet principles, I’m always checking out sodium content of foods and looking for ways to help my client reduce their daily sodium intake. In many cases, folks with high blood pressure who are overweight, will benefit from losing weight.

If you are sitting there wondering whether you should be on a low salt diet, the DASH diet, a Mediterranean Diet, a Low Glycemic Diet…or maybe you’re thinking about going on a crazy “juice fast”…I’ll let you in on a secret – Reduced portions are the secret ingredient to any “diet”.

Celebrating with a little bit of cake makes a BIG difference all around!

Since it’s National High Blood Pressure Month, it’s a great idea to take a look at the sodium, fat, and calories in your diet. The tables below show you how the sodium or fat contents vary when you simply change the portion of these foods:

FOOD PORTION SODIUM (mg) FAT (g) CALORIES
90%lean beef patty 3 ounces 56 10 180
8 ounces 150 27 480
FOOD PORTION SODIUM (mg) FAT (g) CALORIES
Potato chips 1-ounce 160 10 150
3-ounces 480 30 450
FOOD PORTION SODIUM (mg) FAT (g) CALORIES
Bagel mini-size 160 1 110
“bakery” size 400 2 240

So, you get the idea right? Just by reducing your portions of certain foods, you can cut your sodium intake in half or more! So start thinking “smaller” and get rewarded with big results!

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