“Low-Sodium Sample Menu Plans for One Week.

” ​Diet
and Nutrition | Heart Failure​,  
Exercise Plan
 
www.allinahealth.org/Health-Conditions-and-Treatment
s/Health-library/Patient-education/Heart-Failure/Diet-a
Monday: nd-nutrition/Low-sodium-sample-menu-plans-for-one-w
●
●
20
15
Jumping Jacks
Squats
eek/.  
●
●
15
10
crunches
push ups
“Week One Keto/Low Carb 7 Day Meal Plan &
Progress.” ​I Breathe I'm Hungry​, 18 May 2017,
 
● 20
Tuesday:
second plank www.ibreatheimhungry.com/2014/01/week-one-ketolo
w-carb-7-day-meal-plan-progress.html.
Adriana Roman 
Patient 003 Meal and 
● 20 Jumping Jacks
● 15 Squats
Exercise Workout Plan for Beginners.
● 15 crunches
i.pinimg.com/736x/e6/d0/75/e6d075c1f1cb6717c4c5b9

Exercise plan
● 25 Mountain Climbers
9a3eae94c5--starter-workout-plan-beginner-exercise-
● 20 second plank
workout-plan-for-beginners.jpg.
Wednesday:
● 10 Burpees “Backgrounds Healthy Living Exercise.” Backgrounds
● 20 second wall sit Healthy Living Exercise,
● 20 crunches pictures-and-images.net/content/backgrounds-healthy-
● 25 mountain climbers living-exercise.html.
● 25 second plank
Thursday: “Saturated Vs. Unsaturated Fats in Lipids.” Healthy
● 20 minute walk Eating | SF Gate,
Friday: healthyeating.sfgate.com/saturated-vs-unsaturated-fat
● 30 Jumping Jacks s-lipids-8611.html.
● 20 walking lunges
● 20 ab bikes “Trans Fat.” American Heart Association,
● 15 triceps dips healthyforgood.heart.org/eat-smart/articles/trans-fat.
● 25 second plank
Saturday: “Whole vs. Processed Foods.” Azumio,
● 12 burpees www.azumio.com/blog/nutrition/whole-food-vs-process
● 20 Squats ed.
● 15 crunches
● 10 push ups Warshaw, Hope. “High-Fructose Corn Syrup vs.
● 20 second plank Sugar.” The Washington Post, WP Company, 18 June
2013,
Sunday: www.washingtonpost.com/lifestyle/wellness/high-fructo
● 25 minute walk
se-corn-syrup-vs-sugar/2013/06/18/fdbedb90-c488-11
e2-914f-a7aba60512a7_story.html?utm_term=.5e38ac
This exercise plan is good because it will help
7843b1.
burn off any pre-existing fat and will get you
into a habit of slowly working into harder more
intense exercises. It will also keep your body
active and working at full efficiency.
Meal Plans
Plan 2:
(Breakfast)
● orange juice (1 cup) (0 mg)
● plain egg omelet (2 eggs) (155 mg) toast
with jelly (1 slice): thin-sliced whole wheat,
45-calorie bread (70 mg)
● coffee or tea (0 mg)
(Lunch)
● grilled chicken (2 oz.) (60 mg)
● bread (1 slice) thin-sliced whole wheat,
45-calorie bread (70 mg) water (8 oz.)
(Snacks)
● Snack between breakfast and lunch: Jell-O​®
(½ cup) (90 mg).
● Snack between lunch and dinner: low-sodium
pretzels (10 to 12 twist or sticks) (175 mg).
(Dinner)
● lean hamburger (3 oz.) (50 mg)
● whole wheat bun (1) (224 mg)
● baked fries (20 fries) (25 mg)
● asparagus (4 spears) (0 mg)
● skim milk (8 oz.) (95 mg)
(Desserts-optional)
● Snack after dinner: Nilla Wafers​®​ (8) (115
mg).
(Beverages)
● coffee or tea (0 mg)
● diet soda (40 mg)
● water (8 oz.)
Meal Plans
Plan 1:
(Breakfast)
● Regular thick-sliced whole wheat
bread (140 mg)
● tub margarine (1 tsp.) (30 mg)
● 1% milk (8 oz.) (95 mg)
(Lunch)
● fresh turkey sandwich, no salt (2
slices of bread)
● 2 slices whole wheat bread (280 mg)
● low-fat mayonnaise (1 Tbsp.) (120
mg)
● lettuce, tomato (0 mg)
● tossed salad, low-sodium dressing (1
Tbsp.) (175 mg)
● Diet soda (40 mg)
(Snacks)
● Snack between breakfast and lunch:
banana (0 mg).
● Snack between lunch and dinner:
yogurt (½ cup) (55 mg).
(Dinner)
● roast beef (3 oz.) (45 mg)
● low-sodium gravy (1 Tbsp.) (120 mg)
● baked potato, medium (10 mg)
● tub margarine (1 Tbsp.) (30 mg)
● green beans (1 cup) (5 mg)
● 1% milk (8 oz.) (95 mg)
(Desserts-optional)
● Snack after dinner: sherbet (1 cup)
(70 mg).
(Beverages)
● coffee or tea (0 mg)
● diet soda (40 mg)
● Water (8 oz.)
Basic Information
Saturated Fats: ​A fatty acid that has a high
concentration of hydrogen atoms and doesn’t have
double bonds
Unsaturated Fats: ​Fatty acids that have one or
more double bonds
Trans Fats: ​A fatty acid where the arrangement of
fatty acids is adjacent to the double bonds
Unsaturated Fats vs. Saturated Fats
The difference between Saturated and Unsaturated fats are
that Unsaturated Fats are much healthier. Unsaturated fats
can be recognized because they are liquid when in room
temperature. Olive Oil, Canola Oil, And many other types of
oils are good healthy examples of unsaturated fats.
Saturated fats are not liquid at room temperature so things
like butter, margarine, etc. are good examples of Saturated
Fats. Another type of fat is Trans fats. Trans fats are made
when humans add extra hydrogen atoms to naturally liquid
oils to make them more solid. Trans fats are usually found
in processed foods and foods such as popcorn, cakes,
cookies, and margarine. Trans fats and Saturated fats can
go hand in hand so you with find both together most of the
time. Unsaturated fats can be found in foods such as nuts,
avocado, and peanut butter.
Whole Foods vs Processed Foods
The main difference between Whole Foods and Processed
foods are that Whole Foods have less preservatives and
additives making it closer to how it is naturally, which in
turn makes it healthier. Whole foods are better to processed
food because they tend to contain much more vitamins,
minerals, water, fatty acids, amino acids, carbs, fiber, as
well as more good nutrients for your body. High fructose
corn syrup, which is often found in processed foods as a
flavor additive and substitute for sugar as it is less
expensive and easier to mass produce, is not the best for
your body. It is an artificial sweetener that has been
processed immensely. Though research shows that is it
structurally similar to regular sugar the effects of
overconsumption is not known and it is best to keep your
intake in moderation just like regular sugar. Processed
foods also tend contain massive amount of sodium. Too
much sodium can lead to serious health risks such as
dizziness, fever, vomiting, and excess sweating. While some
things in processed foods are necessary they are best to
keep in moderation as they can have catastrophic health
consequences if too much is eaten. If given the option
between Whole Foods and Processed foods it is in your
favor to choose Whole Foods.