OPTAVIA meal plans are designed to provide < 2300 mg of sodium per day. Individual food and beverage choices can impact your sodium intake. If you’re looking to lower your sodium intake, follow the OPTAVIA meal plan as outlined in your OPTAVIA Plan Guide and consider the following tips.
Lean and Green Meal
- Buy fresh, frozen (no sauce), or no salt added canned vegetables.
- Use fresh poultry, fish, pork, and lean meat rather than canned or processed meats like hot dogs and luncheon meat, which are often high in sodium.
- When available, buy low sodium, lower sodium, reduced sodium, or no salt added versions of products, including condiments and salad dressings.
- Limit your condiments to 3 per day, and stick to the serving sizes outlined on the Condiment List.
- Use fresh or dried herbs and spices to add flavor to your meals. Avoid seasoning blends with added salt as well as sauces, baking ingredients, dressings, and other hidden sources of sodium.
- Dine out less, and cook more at home to control how much salt is added to your food. When dining out, check online for nutritional information before you go and request that no salt be added to your food. (View our Dining Out Guide here)
- The sodium content in the OPTAVIA Fuelings varies. Choose Fuelings lower in sodium, such as the OPTAVIA Essential smoothies, shakes, and bars. The hearty choices, soups, and crunchers tend to be higher in sodium, comparatively.
Keep in mind that the Optimal Weight 5 & 1 Plan has a slight diuretic effect as you enter into the fat-burning state. Some individuals may require additional sodium to maintain electrolyte balance. This can be achieved choosing Fuelings higher in sodium (as outlined above), and sipping 1 cup of broth or having 3 tablespoons of dried anchovies (ikan bilis) as an optional snack.
We recommend that you contact your doctor prior to and throughout your journey with OPTAVIA. Be sure to ask him/her any questions you have regarding your sodium intake and/or your individual sodium needs, especially if you are taking prescription medications (such as Lithium or high blood pressure medications) and/or have any medical conditions (such as high blood pressure).