Meal Plans Low Sodium Meal Plans 1-Day Healthy-Aging Low-Sodium Meal Plan: 1,200 calories By Sara Haas, RDN, LDN Sara Haas, RDN, LDN Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements. EatingWell's Editorial Guidelines Published on July 12, 2017 Trending Videos Close this video player As we get older, our nutrition needs change, as they do at the various stages throughout life. For healthy aging, our bodies need more fiber, protein and calcium to support regular digestion, muscle maintenance, and bone health. On the other hand, our daily limit for salt decreases to help combat things like high-blood pressure, and heart disease. In this 1-day low-sodium meal plan for aging, we made sure to include foods like yogurt, cheese, eggs, and berries, and herbs and spices, to give your body what it needs to stay healthy while limiting excess salt. Eating a low-sodium diet, doesn't need to mean boring, bland food-you can still enjoy plenty of variety and flavor, as you'll see with this delicious meal plan. Healthy Aging Recipes for Breakfast, Lunch, Dinner & Snacks Breakfast Breakfast (299 calories) • 1 serving Blueberry Cranberry Smoothie • 7 roasted, unsalted almonds A.M. Snack A.M. Snack (64 calories) • 1 cup raspberries Lunch Lunch (302 calories) • 2 cups chopped romaine lettuce • 1 hard-boiled egg, sliced • 1/4 cup shredded Colby cheese • 1/2 cup cucumber slices • 2 tablespoons Herb Vinaigrette Combine the lettuce, egg, cheese and cucumber together in a bowl. Dress with the vinaigrette. P.M. Snack P.M. Snack (102 calories) 1 cup carrot sticks2 tablespoons hummus Dinner Dinner (452 calories) • 1 serving Ancho Chile Quesadillas • 1/2 cup sliced jicama • 1 tablespoon lime juice • 1 tablespoon cilantro, chopped Serve the quesadillas with jicama tossed with lime juice and cilantro. Daily Total: 1,219 calories, 59 grams protein, 1,041 milligrams sodium, 34 grams fiber, 1,315 mg calcium Please Note: This meal plan is controlled for calories, protein, fiber, sodium and calcium. If you are concerned about any one nutrient in particular, speak with your health care provider about altering this meal plan to best suit your needs. Don't Miss! Healthy Aging Recipes: Healthy Aging Recipes Healthy Aging Diet Guidelines: Healthy Aging Diet Guidelines See All of our Healthy Aging Meal Plans Here!: See All of our Healthy Aging Meal Plans Here! Was this page helpful? Thanks for your feedback! Tell us why! Other Submit