Articles and Information from GA Foods

Low Sodium Cooking Tricks for Flavorful Food

Posted by Michael Thrash, CEC, CCA, PCII and Levinia Clark, RD, LDN on Jan 13, 2016 10:00:00 AM

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Low sodium meals don’t have to be flavorless! Thinking outside the salt shaker can yield some results that are both healthy and delicious. Here are a few little flavor boosters that are perfect for any low sodium diet, and for those looking to reduce their sodium intake. 

Sodium Substitutes

It’s hard to talk about low sodium diets without talking about table salt substitutes. This option almost seems like cheating - the flavor of salt, without the sodium? There are many “light salt” and sodium substitutes on the market, if you’re not quite ready to part with that salty flavor. Of course, these substitutes don’t work for everyone and may not be the best option for a cardiac diet, so be sure to talk to your doctor before piling this stuff on your food.

Another downside of sodium substitutes is that while they might leave your food with a hint of saltiness, they don’t add any flavor. For full flavor in your meals without added salt, you might want to ditch the sodium substitute and look to the tips below.

Start with Aromatics

You may have noticed that many dishes start with a base of vegetables like onions, carrots, celery and peppers. These aromatics bring excellent flavor to dishes without adding any sodium at all. Garlic, ginger and lemongrass make a rich and flavorful base for a stir-fry, and sliced scallions and peppers will really make your salads sing! There are so many different flavor combinations to try, that you’ll never get bored. 

For a simple way to get started using aromatics in your cooking, try covering meat or fish with a layer of sliced onions before roasting or grilling. This will bring loads of extra flavor without adding any salt.

Low_Sodium_Meals.jpgAdd Some Herbs and Spices

After you’ve got your aromatic base going, the next step to adding flavor to your meals without adding salt is to give the old spice rack a whirl. Herbs and spices can add so much flavor to a dish, without extra sodium. Add spices to the dish at the beginning of cooking, so that the flavors all mix in together. Dried herbs can be added towards the end of cooking, and fresh herbs can be chopped up and used to garnish a cooked dish.

Fresh spices will add a lot more flavor to a dish, so check the expiration date! Once opened, spices should be used within six months of purchase for maximum flavor. With so many spice mixes available on the market, it’s easy to recreate any style of cooking in your home kitchen! Just be sure to read the label, as many commercial spice mixes will contain some sodium.

A Little Acidity Goes a Long Way

If you’re looking to add a lot of flavor to vegetables, seafood or poultry, citrus is the key! Squeezing a wedge of lemon over a completed dish enhances the flavors and adds a nice zing, and you can add even more flavor by slicing up citrus wedges and arranging them on top of the dish before placing it in the oven.

Citrus zest (the colorful part of the rind) is another flavor booster. Simply sprinkle zest over cooked meats and vegetables for a simple and delicious meal upgrade. Citrus zest is also a great addition to homemade salad dressings, and can brighten up desserts as well.

Sometimes all a dish needs to round out the flavors, is a bit of acidity, but not every dish works perfectly with citrus. When lemon juice won’t work, a tablespoon of tomato paste, a dash of wine or a bit of vinegar can really enhance flavors without adding sodium or too much sugar.

Healthy Home Delivered Meals

If constantly cooking nutritionally balanced, low sodium meals seems daunting, the simplest way to enjoy flavorful food on a low sodium diet is to have your meals delivered! You can have low sodium meals delivered to your doorstep that work perfectly with a low salt diet, and taste delicious. Plus, say goodbye to all of that meal prep, and cleanup is a breeze! Having low sodium meals delivered is a sure way to meet your nutritional needs, as the meals are created specifically with a low sodium diet and cardiac diet in mind. Full flavor and a perfect nutritional profile are just one simple step away!

If you'd like more information about low sodium diets, read this article.

Download 9 Questions to Ask When Choosing a Home-Delivered Meals Provider

 

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Topics: Chronic Disease Management, Cardiac Diet, Heart Disease, Sodium

The Benefits of a Vegetarian Diet

Posted by Levinia Clark, RD, LDN on Jun 16, 2015 11:00:00 AM

Levinia Clark is the Manager of Nutrition Services at GA Foods.  This is the fourth and final post in a series of articles about managing chronic diseases with medical nutrition therapy. 

Cardiovascular disease is the leading cause of illness and death in the United States. The American Heart Association reports that a jaw-dropping 81.1 million American adults have at least one type of cardiovascular disease.

A diet high in saturated fat is a major risk factor for heart disease. Consuming a lot of saturated fat will elevate the body's cholesterol levels, cause cholesterol to accumulate in the arteries, and increases the chance of becoming obese due to the high caloric intake. While many people choose to follow a vegetarian diet due to cultural and religious beliefs, some choose a vegetarian diet to help restrict their intakes of saturated fats and cholesterol.

vegetarian

What are the advantages of a vegetarian diet?

Vegetarians have a reduced risk of cardiovascular disease, and have a lower body mass index and lower risk of obesity. Vegetarian diets have been associated with improved health outcomes. In fact, several clinical trials have documented that vegetarian eating patterns lower blood pressure. On average, vegetarians consume more fiber, potassium, and vitamin C than non-vegetarians do. 

What does a balanced vegetarian diet look like?

A vegetarian does not eat any meat, fish, or poultry. A lacto-ovo vegetarian will include dairy prodcuts and eggs in his diet. Like all vegetarian's diets, the lacto-ovo diet includes an abundance of plant-based foods, including vegetables, fruits, beans, lentils, nuts, seeds, and whole grains, which provide an array of health-protective nutrients, such as fiber, vitamins, minerals, antioxidants, and phytonutrients. 

A balanced lacto-ovo vegetarian diet should include six to eleven servings of whole grains, three to five servings of vegetables, two to four servings of fruit, three servings of dairy, and two to three servings of beans, nuts, and eggs. To make sure that you are meeting all of your nutrient needs, include a variety of foods from each group. 

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GA Foods’ vegetarian meals will appeal to vegetarians and meat-lovers looking for meatless alternatives that don’t sacrifice flavor.  All meals are DRI-compliant and low in sodium, fat, cholesterol, and sugar, making them suitable for individuals needing modified diets for cardiac disease and diabetes. For more information, click here

Frozen Home Delivered  Meals & Nutrition Information  
The above information is intended for an education aid only. It is not intended as medical/nutritional advice for individual conditions or treatments. Talk to your doctor before following any regimen to see if it safe and effective for you.

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Topics: Chronic Disease Management, Vegetarian Meals, Cardiac Diet, Heart Disease

The Cold, Hard Truth About Heart Disease

Posted by Levinia Clark, RD, LDN on Jun 2, 2015 11:00:00 AM

Levinia Clark is the Manager of Nutrition Services at GA Foods.  This is the third of a series of articles about managing chronic diseases with medical nutrition therapy. 

According to the American Heart Association, or AHA, cardiovascular disease is the leading cause of illness and death in the United States. In fact, the AHA reports that an astounding 81.1 million American adults have at least one type of cardiovascular disease, which includes people with coronary heart disease, high blood pressure, heart failure, stroke, and congenital heart defects.

What are the causes of heart disease?

The United States National Institutes of Health (www.nih.gov) warns that a diet high in saturated fat is a major risk factor for heart disease. Consuming a lot of saturated fat will elevate the body's cholesterol levels, cause cholesterol to accumulate in the arteries, and increases the chance of becoming obese due to the high caloric intake.

Improving diet and lifestyle is an essential part of the strategy for reducing the risk of cardiovascular disease in the general population. 

EKG Patient

 

Proper diet reduces risk of heart disease

Since high cholesterol levels and high blood pressure increase the risk for heart disease, reducing your daily intake of cholesterol, saturated fat and sodium can help prevent serious heart complications. Following these dietary restrictions reduces the risk of heart attack, stroke, coronary artery disease, and other serious heart conditions. Discuss your diet with your doctor to determine the right combination of foods for your heart health.

 

What is the cardiac diet?

The cardiac diet limits the amount of total fat, saturated fat, cholesterol and sodium you eat each day. If following the cardiac diet, total fat intake should be limited to no more than 30% of total calories consumed each day, and saturated fat should make up less than 7% of the calories eatten on a daily basis. If you have no significant health proplems, the Mayo Clinic recommends eating less than 300 mg of cholesterol each day. However, if you have high levels of "bad cholesterol" or take medication to reduce your total cholesterol level, then you should limit your cholesterol intake to 200 mg per day.

While the body does need sodium to absorb major nutrients, maintain normal balances of water and minerals, and control the nerves and muscles properly, excess sodium causes fluid retention, which increases the volume of the blood. Increased blood volume makes the heart work harder, increasing blood pressure and the risk of heart disease and other cardiac complications. The cardiac diet limits the amount of sodium you consume each day based on your personal risk factors.

Consult with your doctor to determine how much sodium you should consume.

The importance of screening

The lipid profile blood test helps your doctor determine if your cholesterol levels have decreased in response to adhering to the cardiac diet. This screening test determines the levels of low-density lipoprotein, high-density lipoprotein, triglycerides and total cholesterol in your blood, and helps your doctor decide if you need to make any adjustments to your cardiac diet. A simple blood pressure check will determine if the diet has reduced your blood pressure, or if you need to further reduce your sodium intake.

GA Foods’ meals are all DRI-compliant and low in sodium, fat, cholesterol, and sugar, making them suitable for individuals needing modified diets for cardiac disease and diabetes. For more information, click here

Frozen Home Delivered  Meals & Nutrition Information  
The above information is intended for an education aid only. It is not intended as medical/nutritional advice for individual conditions or treatments. Talk to your doctor before following any regimen to see if it safe and effective for you.

Read More

Topics: Chronic Disease Management, Cardiac Diet, Heart Disease

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