Nutrition, Low Sodium Diet Nutrition Low Sodium Diet Foods Allowed/Not Allowed Sample Meals Recipes More Ideas Low Nitrate Soup As part of some protocols you may be told to follow a low nitrate diet. Below is a copy of this diet. The restrictions can be summarized as follows: AVOID THE FOLLOWING: All vegetable, including cooked and raw vegetables, salads, and all tomato based products such as spaghetti/pizza sauce, catsup, tomato juice and V-8 juice All potatoes, including french fries and potato chips All cured meats All seafood and fish Cheese (except cottage cheese and cream cheese) All wines, beer, and alcohol Limit drinking (tap) water to 2 cups daily. This includes water used in cooking, consumed as beverages such as coffee and tea, and used to reconstitute beverages such as orange juice made from frozen concentrate. You may drink unlimited amounts of distilled water or bottled water known to contain very low amounts of nitrate (less than 1 mg nitrate/nitrite per liter). Tap water needs to be limited because it contains 10 mg nitrates per liter and the goal of this diet is to limit total nitrate intake to around 15 mg daily. The nitrate content of well water is so variable that you must rely on well testing to be sure your water is ok. The following brands of bottled water are known to be very low in nitrates: Giant Food Bottled Water Evian bottled water Berkeley Springs bottled water        Safeway bottled water Snow Valley bottled water Deer Park bottled water FOOD GROUP FOODS ALLOWED FOODS NOT ALLOWED Meat or Substitutes All plain fresh or frozen beef, poultry, lamb, veal or pork All seafood (shellfish, salt water or fresh water fish) All cured, smoked, preserved, canned or processed meats, e.g., cold cuts, bacon, sausage, ham, hotdogs, pepperoni, corned beef, pastrami All canned meats and fish, including tuna Tofu, soybeans, legumes Nuts, peanut butter Vegetarian burgers made with lentils, soybeans or other legumes Vegetables NONE All vegetables (raw or cooked) Pickles, olives, relish Raw or cooked garlic and onions All vegetable based products such as tomato sauces, ketchup, and tomato based pizza sauce Potato or Substitutes Rice, pasta, noodles All white or sweet potatoes including potato chips, french fries Any prepared with cheeses or vegetables, including tomatoes, tomato sauces Eggs Any except as listed Any to which "foods not allowed" have been added, e.g., cheese omelet, western omelet Dairy Milk--whole, 2%, skim, chocolate Yogurt, plain or with allowed fruits Cottage cheese, cream cheese Ice cream or ice milk (vanilla, chocolate) Cream Yogurt with non-allowed fruits All other cheese--e.g., cheddar, swiss, blue, american, mozzarella Ice cream with non-allowed fruit or nuts Sour cream Fruit or Fruit Juice Any except as listed Strawberries Bananas Melons Soup No commercial soup (Homemade, made with allowed ingredients is OK All soups, broths, and brines should be avoided Fats Butter, margarine, mayonnaise, vegetable oils Vinegar & oil salad dressing Salt pork, salad dressings containing tomato sauce Worcestershire sauce or other ingredients not allowed Breads and Cereal Pretzels Graham crackers Any cereal, crackers, doughnuts or sweet rolls, breads/rolls, muffins, snack crackers, except as listed Any prepared with "foods not allowed, e.g., cheese bread, popcorn, doughnut with strawberry filling, Cereals containing nuts (such as some granolas) Banana bread Desserts Cookies, cakes, pies, jello, popsicles, frozen desserts, except as listed Desserts containing nuts, sour cream, non-allowed fruits Beverages Allowed bottled water Montgomery County tap water (limit to 2 cups daily) Beverages prepared with allowed water Soda-limit to 1 can/day Non-allowed bottled water Private well water Beer, wine, liquor, non-alcoholic beer Miscellaneous Sugar, syrup, spices, seasonings, herbs, salt, pepper, honey, jelly (not strawberry), mustard, chewing gum, vinegar, vanilla, onion and garlic salt or powder Candy with nuts, Soy sauce, catsup, steak sauce, chili, cocktail sauce, worcestershire sauce, tomato containing sauces, tabasco sauce Tobacco This diet is based on limited food analysis for nitrates/nitrites. If food is not listed in "allowed" column, check with the dietitian before eating it. Remember to check for not-allowed foods in combination dishes. Example: No stir fry dinners prepared with vegetables, spaghetti with tomato sauce, pizza, tacos, etc. Back to Top SAMPLE MEALS: Breakfast Menus                #1 Orange Juice Rice Krispies Low-fat Milk Wheat Toast Grape jelly Margarine Tea or coffee Cream or Sugar                #2 Apple Juice Pancakes/syrup Scrambled eggs English Muffin Orange Slices Margarine Low-fat Milk Tea or Coffee                #3 Cranberry Juice Oatmeal Blueberry Muffin Peaches (warmed if desired) Apple Butter Bagel Cream Cheese Tea or Coffee                #4 Grape Juice Cheerios Plain Bagel Plain Cream Cheese Low-fat Milk Tea or Coffee                #5 Orange Juice Glazed Doughnut Apple Slices Low-fat Milk Tea or Coffee                #6 Apple Juice Buttermilk Pancakes Maple Syrup Margarine Low-fat Milk Tea or Coffee Do not use strawberry jelly, strawberry jam, strawberry preserves, strawberry syrup or strawberry cream cheese. Avoid all doughnuts and bagels made with strawberries. Do not add bananas to your dry cereal. Back to Top Lunch Menus                #1 Plain hamburger on bun Pretzels Fresh Pear Oreo Cookies Soda                #2 Sliced turkey Sandwich Mayonnaise Fresh Grapes Blueberry Yogurt Low Nitrate Bottled Water                #3 Grilled Chicken Sandwich Plain Pita Chips Mandarin Oranges Mayonnaise/Mustard Brownie (without nuts) Low-fat Milk                #4 Tangy Beef Pockets   (see recipe) Orange Slices Plain bagel chips Low Nitrate Bottled Water                #5 Plain Pasta Olive Oil/Herbs Italian Bread w/garlic butter Fresh Grapes Plain Chocolate Cake Tea or Coffee                #6 Cottage Cheese Mixed Peaches/Pears Plain Croissant Margarine Ice Cream Sandwich Tea or Coffee Please remember that the only condiments allowed for burgers and sandwiches are mustard and mayonnaise. Do not add lettuce, tomato, or pickles to sandwiches. The recipe for Tangy beef pocket sandwiches is below. Remember that strawberry fruited yogurt is not allowed. Remember to drink only 1 can of soda daily Remember to drink only low nitrate bottled water or the amount included in your water allowance. Fruit salads are great - as long as they do not contain bananas, strawberries, or melons. Plain, wheat, and pumpernickel rolls are ok but do not eat rolls with nuts or cheese. Make sure your tea and coffee are made with allowed water, or are part of your water allowance. Back to Top Dinner Menus                #1 Grilled Pork Chops Steamed Pasta Applesauce Plain Dinner Roll Grape jelly Margarine Tea or coffee Angel Food Cake                #2 Honey Roasted Chicken Fried Rice (don't add onions) Poached Pears Plain Popovers Orange Slices Margarine Apple Pie Tea or Coffee                #3 Broiled Steak Steamed Rice Microwaved Peach Slices Peaches (warmed if desired) French Bread Margarine Orange Sherbet Tea or Coffee                #4 Beef Cubes in Plain Yogurt Sauce Steamed Noodles Pumpernickel Roll Margarine Spiced fruit w/vanilla ice cream   (see recipe) Tea or Coffee                #5 Lemon Pepper Steak Cutlets   (see recipe) Boiled Linguine Brown 'n Serve rolls Margarine Chocolate-cinnamon cake   (see recipe) Low-fat milk Tea or Coffee                #6 Peachy Pork Stir-Fry   (see recipe) Saffron Rice   (see recipe) Wheat Rolls Margarine Oatmeal-Choc Chip Cookies   (see recipe) Low-fat Milk Tea or Coffee Rice can be friedin oil with herbs and spices, but do not add vegetables. See the recipes as marked and also the section on "recipe ideas"for hints on making a yogurt sauce for beef cubes. Make sure your tea and coffee are made with low nitrate water, or are part of your tap water allowance. Back to Top Snacks English muffin with margarine and/or grape jelly Plain Bagel Chips Plain Pita Chips Hot Chocolate with whipped cream Pretzels Fresh Apple Ice Cream Sandwich Fresh Grapes Milk and Oreo Cookies Baked Apple (bake it with maple syrup, brown sugar, and margarine) Plain, Rye, or Cinnamon Raisin Bagel and Cream Cheese (either light or regular cream cheese) Rice Krispies and Milk Cheerios and Milk Chocolate Croissant Plain Croissant Some Granola Bars--please check ingredients, but many are OK (make sure you avoid the granola bars that contain nuts). Back to Top RECIPES Tangy Beef Pocket Sandwiches 1 1/2 pounds lean flank steak 1/4 cup lemon juice 2 tablespoons water 1 1/4 teaspoons ground cumin 1 teaspoon garlic powder 1/4 teaspoon pepper 1/8 teaspoon ground ginger 1/2 cup plus 2 tablespoons plain yogurt 2 teaspoons skim milk vegetable cooking spray 3 (6 inch) whole wheat pita bread rounds, cut in half crosswise Trim fat from steak, slice steak diagonally across grain into 1/4 inch wide strips. Place steak in a large shallow dish. Combine lemon juice and next 5 ingredients; pour mixture over steak. Cover and marinate in refrigerator at least 15 minutes. Combine yogurt and milk in a small bowl; stir well, and set aside. Remove steak from marinade, discarding marinade. Place steak on rack of a broiler pan coated with cooking spray. Broil 3 inches from heat 3 minutes on each side or to desired degree of doneness. Wrap pita bread halves in aluminum foil, and bake at 350 degrees for 10 minutes or until thoroughly heated. Divide steak evenly among each half. Top each pita bread half with 2 tablespoons of the yogurt mixture. Yield: 6 servings (about 270 calories and 12 grams of fat per serving) Back to Top Lemon-Pepper Steak Cutlets 1 pound lean round steak 1 egg, beaten 1 teaspoon grated lemon rind 2 tablespoons lemon juice 1 tablespoon water 1/2 cup soft whole wheat bread crumbs 2 tablespoons all-purpose flour 1/2 teaspoon pepper 1/4 teaspoon salt vegetable cooking spray lemon slices (optional) fresh sage (optional) Trim excess fat from steak; place steak between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4 inch thickness, using a meat mallet or rolling pin. Cut into 4 equal pieces. Combine egg, lemon rind, juice, and water in a small bowl, stirring well. Combine bread crumbs, flour, pepper, and salt in a medium bowl, and mix well. Dip steak pieces in egg mixture, and dredge in bread crumb mixture. Coat a large non stick skillet with cooking spray; place over medium-high heat until hot. add steak and cook 2 1/2 minutes on each side or to desired degree of doneness. If desired, garnish with lemon slices and fresh sage. Yield: 4 servings (about 200 calories and 7 grams of fat per serving). Back to Top Peachy Pork Stir-Fry 1 pound lean boneless pork loin 1/2 teaspoon ground white pepper 1/3 cup apricot spread 1/4 cup peach nectar 1 tablespoon cornstarch vegetable cooking spray 1 teaspoon peeled, minced ginger 3 cups sliced frozen peaches, thawed Trim fat from pork. Partially freeze pork; slice diagonally across grain into thin strips. Sprinkle with pepper and salt; set aside. Combine apricot spread, peach nectar, and cornstarch in a small bowl; stir well, and set mixture aside. Coat a large non stick skillet or wok with cooking spray; place over medium-high heat until hot. Add ginger; stir fry 30 seconds. Add sliced pork; stir fry 3 minutes. Add reserved apricot mixture; cook 1 minute or until mixture is thickened. Add peaches and toss gently. Cover and cook 1 minute or until thoroughly heated. Yield: 6 servings (about 220 calories and 6 grams of fat per serving) Back to Top Saffron Rice 1 teaspoon margarine 1 cup instant rice, uncooked 1 cup hot water 1 teaspoon beef-flavored bouillon granules 1/8 teaspoon ground saffron Place margarine in a 1 1/2 quart casserole. Microwave, uncovered, at HIGH 30 seconds or until margarine melts. Add rice, bouillon, and saffron; stir well. Stir in water. Cover with heavy-duty plastic wrap and microwave at HIGH 5-6 minutes or until liquid is absorbed. Let stand, covered, 5 minutes. Yield: 4 servings Back to Top Spiced Fruit and Vanilla Cream 2 cups sliced fresh plums (about 3/4 pound) 1 1/2 cups peeled, sliced fresh peaches (about 1/2 pound) 2 teaspoons lemon juice 1/4 cup sugar, divided 1/8 teaspoon ground cinnamon 1 tablespoon margarine 1 large vanilla bean 1/2 cup plain nonfat yogurt lemon rind curls (optional) Place plums and peaches in a 1 1/2 quart baking dish; add lemon juice, and sprinkle with 2 tablespoons sugar and cinnamon, tossing gently to coat. Dot with margarine; cover and bake at 400 degrees for 20 minutes or until fruit is tender, stirring fruit mixture once. Cut vanilla bean in half lengthwise, and scrape seeds into small bowl; discard bean. Add remaining 2 tablespoons sugar and yogurt to seeds, stirring well. To serve, spoon yogurt mixture evenly onto 6 individual dessert plates. Remove fruit from liquid with a slotted spoon, and arrange evenly over yogurt mixture. Garnish with lemon rind curls if desired. Yield: 6 servings (105 calories and 2 grams of fat per serving) Back to Top Chocolate-Cinnamon Cake 1/2 cup nonfat buttermilk 3 tablespoons vegetable oil 1 egg 3/4 cup all-purpose flour 3 tablespoons unsweetened cocoa 1/2 teaspoon ground cinnamon 1/2 teaspoon vanilla extract vegetable cooking spray 1/3 cup pan-toasted oats, uncooked 2 tablespoons brown sugar dash of ground cinnamon Combine buttermilk, oil, and egg in a medium bowl; beat at low speed of an electric mixer 1 minute. Combine flour and next 4 ingredients; add to buttermilk mixture. Beta at low speed of electric mixer just until blended. Beat batter at high speed of electric mixer an additional 2 minutes. Stir in vanilla. Pour batter into an 8-inch round cake pan coated with cooking spray. Combine oats, 2 tablespoons brown sugar, and cinnamon; sprinkle over batter. Bake at 350 degrees for 20 to 25 minutes or until a wooden toothpick inserted in center comes out clean. Cool in pan 10 minutes. Cut into 8 wedges. Yield: 8 servings (175 and 6 grams of fat per serving) Back to Top Oatmeal-Chocolate Chip Cookies 1/4 cup margarine, softened 1/2 cup firmly packed brown sugar 1 egg 2 tablespoons light corn syrup 1/2 teaspoon vanilla extract 1 cup all-purpose flour 1/4 cup instant nonfat dry milk powder 1/4 teaspoon baking soda 1/2 teaspoon salt 1/3 cup semisweet chocolate mini-morsels 1/4 cup crispy rice cereal vegetable cooking spray Cream margarine; gradually add brown sugar, beating at medium speed of an electric mixer until light and fluffy. Add egg, corn syrup, and vanilla, beating well. Combine flour and next 3 ingredients, stirring well. Gradually add flour mixture to creamed mixture, mixing well. Stir in oats, chocolate morsels, and cereal. Drop dough by 2 teaspoonfuls 2 inches apart onto cookie sheets coated with cooking spray. Bake at 350 degrees for 8 to 10 minutes or until lightly browned. Cool on wire racks. Store in an airtight container. Yield: 3 dozen cookies (about 60 calories and 2 grams of fat each) Back to Top Lemon Roasted Chicken 1 roasting chicken 1-2 teaspoons lemon-pepper seasoning 3 medium sized lemons 1 tablespoon cooking oil Press down on the whole lemons to loosen the juices inside. With a fork, prick each lemon 6-8 times "Stuff" the chicken with the lemons after removing/discarding giblets and rinsing the cavity. Rub the outside of the chicken with a small amount of oil. Season the chicken with lemon-pepper seasoning. Roast per usual times, according to weight. When cooked, remove the lemons from the inside of the chicken. Arrange cut chicken on a serving platter. Squeeze the juice from the warm lemons over the chicken meat Serve with rice, dinner rolls, and a fruit salad. Follow with plain chocolate cake (no nuts!) Back to Top Honey-Orange Cornish Hens 5 large lemons 5 large limes 5 medium oranges 4 (1 1/2 pound) Cornish hens 1/3 cup honey 1 tablespoon dried basil 1/2 teaspoon ground ginger Garnishes: citrus slices Squeeze juice from lemons, limes and oranges to measure 1 1/2 cups juice. Pour half of juice into a large heavy-duty zip-top plastic bag; set aside. Reserve remaining half for pasting. Remove and discard giblets. Rinse hens with cold water; pat dry. Place hens in plastic bag with juice; seal and chill 2 hour, turning bag occasionally Remove hens from plastic bag, discarding marinade. Place hens, breast side up, on a greased rack in a shallow roasting pan. Combine honey and remaining ingredients in a bowl. Brush over hens. Bake at 325 degrees for 1 hour, basting often with reserved juice. Shield with aluminum foil to prevent excessive browning; bake 20-30 more minutes or until juices run clear when thighs are pierced with a fork. Garnish, if desired. Makes 4 servings. Back to Top What about cornflakes? Vegetables are not allowed on this diet, including corn. Cornbread and corn muffins also are not allowed because the can contain large amounts of cornmeal. Corn based cereals such as cornflakes and corn pops contain a mixture of milled corn, corn syrup and malt. The nitrate contents of these products has not been tested. Since corn is low in nitrate (as compared to other vegetables), and cereals are so light (nitrate content is measured per weight of the product,) the consensus is: It's OK to have no more than one, 1 cup serving of cornflakes or corn pops daily. Remember that wheat, rice, and oat based cereals are allowed as desired unless they contain other "not allowed" ingredients such as nuts). More Menu and Recipe Ideas Have you tried any of the roasted chickens now sold in some supermarkets, KFC and Boston Market? Many of them are honey roasted. Honey is allowed on the low nitrate diet. Roast your chicken after basting it with honey, oil, and seasonings such as salt and pepper. If you want to purchase one already roasted, it is important to ask the clerk which ingredients were used to roast the meat. Avoid all poultry roasted with BBQ sauce, ketchup, worchestershire sauce or other "not allowed" sauces. But enjoy any roasted with honey, fats or oils, and seasonings. Yogurt is allowed on the low nitrate diet, but sour cream isn't. You can use plain yogurt instead of sour cream to make a "stroganoff-like" sauce for beef cubes. Make a plain white sauce with butter or margarine, flour, and milk, add salt & pepper to taste, some juices from the cooking beef cubes, and plain yogurt to taste. Serve the beef cubes in sauce over noodles for a low nitrate beef stroganoff. If you miss vegetables with meals, substitute fruit. There are only three fruits not allowed on the diet (melons, bananas, and strawberries), leaving many choices for fruit salads, poaching and grilling; or enjoy canned or fresh fruit with your meals. Spicy Basting Sauce 1/2 cup cider vinegar 1/4 cup water 1/4 cup lemon juice 1 teaspoon salt 2 teaspoons dry mustard Combine all ingredients in a saucepan; bring to a boil over medium heat; simmer 15 minutes; brush sauce on chicken during grilling; baste occasionally; serve when chicken is thoroughly cooked "White" Barbecue Sauce 1 1/2 cups mayonnaise 1/3 cup cider vinegar 1/3 cup lemon juice 1/4 cup sugar 1 tablespoon freshly ground pepper Combine all ingredients stirring well; brush sauce over chicken, basting occasionally; grill or roast chicken until thoroughly cooked Maple Syrup "Barbecue" Sauce 1 cup maple syrup 1/4 cup firmly packed brown sugar 1/4 cup apple cider vinegar 1/4 cup lemon juice 1/4 cup water 3 tablespoons cooking oil 2 teaspoons grated lemon rind 1 teaspoon salt Combine all ingredients in a saucepan; bring to a boil; reduce heat; baste chicken the last 30 minutes of grilling time; serve when chicken is thoroughly cooked; serve chicken with remaining sauce Back to Top Above courtesy of N.I.H. Want some low nitrate soup? Lemon Egg Soup 4 cups chicken broth (plain - made without added vegetables) 1/2 cup uncooked brown rice 2 large eggs 1/2 cup lemon juice Garnishes: fresh lemon slices Bring stock to a boil in a medium saucepan over medium-high heat. Add brown rice; cover, reduce heat, and simmer 45 minutes. Combine eggs and lemon juice, whisking until blended. Gradually stir about one-fourth of hot stock mixture into egg mixture; add to remaining stock mixture, stirring constantly. Serve warm or cold. Garnish, if desired. Makes 3 1/2 cups. Back to Top