Many breakfast foods contain a lot of sodium. Since breakfast is the most important meal of your day, it should be as nutritious as possible, which means it should be low in salt. Fill your breakfast plate with any number of low-sodium options that are tasty but also supply a healthy dose of key vitamins and minerals.
Your body relies on a small amount of sodium each day so your muscles and nerves work the way they are supposed to. The average diet contains far more sodium than is necessary and exceeds the daily limit of 2, 300 milligrams for healthy adults and 1, 500 milligrams for older individuals and those with heart disease. When you eat too much sodium on a regular basis, you are more likely to develop heart disease and kidney problems. You're also more likely to have high blood pressure or a stroke.
Grains supply fiber, which fills you up and can prevent hunger for several hours, but not all grains are low in sodium. A 3/4-cup serving of bran flakes contains 220 milligrams of sodium, a packet of cooked cereal, such as oatmeal, has 250 milligrams, and a frozen waffle contains 235 milligrams. These are among the most common grains eaten for breakfast, but they add a significant amount of sodium to your daily diet. Opt for steel-cut oats and prepare them yourself. You'll only take in a few milligrams of sodium, and you can combine the oats with other healthy ingredients, such as fresh fruit or raisins. Make your own waffles and pancakes as well. You can control how much salt you include in your recipe, which makes them a healthier breakfast option. Look for low-sodium whole-wheat bread to make toast and use unsalted butter to further reduce your intake of sodium. Shredded wheat is a fiber-rich breakfast cereal that contains 0 grams of sodium and makes a filling breakfast.
Eggs are low in sodium and high in protein, and prepared correctly they are a low-sodium breakfast option. Don't add salt to scrambled eggs. Instead, enhance the flavor with fresh vegetables such as tomatoes, bell peppers and onions. Adding fresh herbs is another way to make flavorful eggs without salt. Use water in place of milk to further reduce how much sodium is in your scrambled eggs. Season hard-boiled eggs with a sprinkle of paprika or black pepper instead of salt.
Fruits and Vegetables
Fruits and vegetables are naturally low in sodium. Eat a serving of fresh berries, melon, apples, oranges or grapefruit as a low-sodium breakfast idea. Puree the fruit with low-fat yogurt and 100 percent fruit juice for a smoothie that supplies fiber, potassium and vitamin C. Add sliced tomatoes to an egg sandwich in place of cheese, which is high in sodium. Add spinach, mushrooms or squash to quiche and omelet recipes to boost the nutrition without adding sodium.
Skip bacon, which contains 155 milligrams of sodium per slice, and a 3.5-ounce serving of breakfast sausage contains 749 milligrams. Opt for low-sodium versions of these meats if you want to eat them for breakfast occasionally. Have shredded white meat chicken or turkey in place of high-salt meats. The poultry can replace bacon and sausage in egg dishes and on breakfast sandwiches and provides you with a good amount of protein to refuel your body and start your day.