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Sodium-Slashing Food Swaps

Scaling back on salt can save your life, but don’t just set down the shaker. Pay attention to processed foods, and give these recipes a shot.



  • 1 tsp olive oil
  • 1 tbsp butter
  • 3 red potatoes, chopped
  • 2 stalks of celery, chopped
  • 2 small red peppers, chopped
  • 1 bay leaf
  • 2 tbsp all-purpose flour
  • 2 cups low-sodium chicken stock
  • 1 quart fat-free milk
  • 3 cups frozen corn kernels
  • 8 oz crab meat


  1. Heat oil and butter and add potatoes, celery and peppers. Add bay leaf.
  2. Saute veggies for about five minutes and then sprinkle in the flour.
  3. Cook for a few minutes, stirring continuously, and then add in the broth and stir to combine.
  4. Add in the milk, stir to combine, and then bring to a boil. Once the mixture boils, boil one minute more. (Stir occasionally throughout the process).
  5. Add in corn and crab, and simmer for five minutes. For a thicker soup, let the soup continue to simmer until it has reduced by about a quarter.

Makes: 12 1-cup servings

Nutrition: 170 calories, 2.5 g fat, 1 g saturated fat, 0 g trans fat, 15 mg cholesterol, 290 mg sodium, 29 g carbohydrates, 3 g fiber, 7 g sugar, 10 g protein

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  • 2 slices thin bread
  • 3 oz oven-roasted turkey breast
  • ¼ avacoado, sliced
  • 3 (or more) slices of tomato


  • Top bread with sliced turkey, avocado and tomato.

Serves: 1

Nutrition: 280 calories, 9 g fat, 1.5 g saturated fat, 0 g trans fat, 70 mg cholesterol, 200 mg sodium, 19 g carbohydrates, 6 g fiber, 4 g sugar, 30 g protein

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