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Getting the Sodium Out and the Flavor Into

Getting the Sodium Out and the Flavor Into. Your Heart Healthy Diet. Mary Saucier Choate, M.S., R.D., L.D. Food and Nutrition Educator Co-op Food Stores. What You Will Learn Today. Sodium Basics Why Worry About Sodium Intake? Which Foods Are High In Sodium?

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Getting the Sodium Out and the Flavor Into

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  1. Getting the Sodium Out and the Flavor Into Your Heart Healthy Diet Mary Saucier Choate, M.S., R.D., L.D. Food and Nutrition Educator Co-op Food Stores

  2. What You Will Learn Today • Sodium Basics • Why Worry About Sodium Intake? • Which Foods Are High In Sodium? • Easy Ways to Lower the SODIUM and Increase the FLAVOR

  3. What Is the Difference Between Salt and Sodium? • Table salt is sodium chloride: • Salt is roughly: 40% sodium 60% chloride Sodium is one ingredient found in salt.

  4. What’s In A Teaspoon? • A teaspoon of salt contains about 2,300 mg of sodium Wow! That’s a lot of sodium! One teaspoon of salt has about a day’s supply of sodium for most people

  5. What Is the Difference Between Table Salt and Sea Salt? • Sea salt is “chunkier” than table salt; so a teaspoon of it will contain more air (between the chunks) and less salt. • One level teaspoon (6 grams) of table salt = 2,300 mg sodium. • One teaspoon of sea salt (5 grams) =1960 mg of sodium • Sea salt may a have a nutritionally insignificant amount of additional minerals, which may add a subtle flavor difference.

  6. Current Sodium Consumption is Too High Per day: • Institute of Medicine’s new recommendation for adults • Up To Age 50: 1500 mg • Age 50 to 70: 1300 mg • Age 70 and over: 1200 mg Most people eat 2-3 times as much sodium as they should!

  7. Current Sodium Consumption is Too High • Institute of Medicine’s Upper Limit for Sodium = 2300 mg • This is the maximum level that is likely to pose no risk of adverse effects for healthy individuals. • May be too high for individuals who already have hypertension or who are under the care of a health care professional.

  8. Current Sodium Consumption is Too High Current average consumption: 4000 mg/day

  9. DASH Study Results(Dietary Approach to Stop Hypertension) • DASH-Sodium • • Three different sodium levels • • Usual (Control) diet and DASH diet (rich in produce, low fat dairy, whole grains and nuts) • • The 3 sodium levels were: • – a “higher” intake of 3,300 mg per day • – an “intermediate” intake of 2,400 mg per day • – a “lower” intake of 1,500 mg per day.

  10. DASH Study Results(Dietary Approach to Stop Hypertension) DASH-Sodium • At every sodium level, Blood Pressure was lower for the DASH diet compared with the “regular” control diet. • Lower sodium lower BP • – for both the usual and DASH diets. Results: blood pressure lowered with lower sodium diet.

  11. Why Worry About Sodium Intake? • High sodium intake raises risk for: • High Blood Pressure High blood pressureis a serious matter!

  12. High Blood Pressure Is the #1 Risk Factor For…. • Stroke • a blood vessel to the brain bursts or gets clogged • nerve cells in brain die rapidly Stroke is the #3 killer and a leading cause of severe, long-term disability

  13. High Blood Pressure Is A Major Risk Factor For…. • Heart Attack • occurs when the blood supply to part of the heart muscle is severely reduced or stopped Coronary heart disease is the leading killer of men and women in the U.S.

  14. High Blood Pressure Is the #1 Risk Factor For…. • Congestive Heart Failure • heart is unable to pump enough blood for the body's needs

  15. High Blood Pressure Also Leads to… • Kidney Failure • over time, blood vessels of the kidneys narrow and thicken

  16. High Blood Pressure Impairs… • Vision and can cause Blindness • blood vessels in eyes rupture or bleed when blood pressure is high

  17. Excess Sodium Intake May Play A Role In Other Diseases Such As… • Osteoporosis • Stomach cancer • Kidney stones

  18. But I never use the salt shaker!

  19. Where Does Salt Intake Come From? Salt intake comes mostly from processed foods and meals that are eaten away from home.

  20. Easy Ways to Lower Sodium

  21. Read the Label • If a food contains 140 mg or less of sodium, then it is low in sodium.

  22. Label Lingo- Level 1 • Sodium Free/Salt Free • Less than 5 mg sodium per serving • Very Low Sodium • 35 mg or less per serving • Low Sodium • 140 mg or less sodium per serving • Unsalted or No Added Salt • No salt added during processing; does not necessarily mean “sodium-free”

  23. Label Lingo- Level 2 • Reduced/Less Sodium • At least 25% less sodium per serving than the same food with no sodium reduction • Light in Sodium/Lightly Salted • At least 50% less sodium • Low Sodium Meal • 140 milligrams or less sodium per 100 grams (3½ ounces)

  24. Compare 3 Kinds of Oat Products Sodium is much higher for many processed oat cereals. 190mg 240 mg 0 mg Cheerios Old fashioned rolled oats Instant oatmeal

  25. Some breakfast cereals Sodium= 400mg per serving! Read the Label

  26. Compare Turkey Products Sodium is much higher for processed turkey products with only half the serving size. 430 mg 450 mg 4 oz 460 mg 430 mg 410 mg 360 mg 2 oz 75 mg

  27. Compare Tomato Products Sodium is much higher for processed tomato products. ½ cup 1 cup 66 mg 360 mg

  28. It Is A Challenge To Keep Sodium Low • Try dividing your sodium budget into 3 meals and 2 snacks. • You can see how foods fit or don’t fit into your goals.

  29. Sodium Budget Example #1 • GOAL 1500 mg/day • 500 mg per meal or • 400 mg per meal (1200) plus • 2 snacks of 150 mg each (300)

  30. Sodium Budget Example #2 GOAL 2300 mg/day = • 770 mg per meal or • 650 mg per meal (1950) plus • 2 snacks of 175 mg each (350)

  31. What Do You Eat In a Day? Let’s see how different food choices can dramatically affect sodium intake

  32. Low-Sodium Day 1832 calories, 536 mg sodium, 34 g fiber. 417

  33. Low-Sodium Day 1832 calories, 536 mg sodium, 34 g fiber. 417 BREAKFAST: Oatmeal with skim milk, orange juice and berries SNACK: Light yogurt and strawberries LUNCH: Chicken rice salad with oil and vinegar SNACK: Air-popped popcorn DINNER: Baked fish, potato, light sour cream, asparagus with tomatoes. Baked apple with pecans 114 96 74 2 131

  34. High-Sodium Day 1880 calories, 3276 mg sodium, 16 g fiber. 3547

  35. High-Sodium Day 1702 calories, 3276 mg sodium, 14 g fiber. 3547 BREAKFAST: Cornflakes with skim milk, toast with margarine, orange juice SNACK: Banana LUNCH: Subway turkey deli sandwich, barbecued potato chips, diet soda SNACK: Pretzels DINNER: Rotisserie chicken dinner 576 1 1238 486 1246

  36. Sodium Savvy Being aware of the sodium content of food can make a BIG difference in your sodium intake. Using whole unprocessed foods in the low sodium meals saved more than 3130 mg of sodium!

  37. Cooking And Meal Planning With Less Sodium Tips for making the sodium disappear and the flavor burst through!

  38. Instant mashed potatoes, frozen potatoes Fresh potato (baked or mashed) Substitute Fresh for Processed 600 3 440

  39. Pickled foods Fresh vegetables Substitute Fresh for Processed 1 360

  40. Processed or canned deli meat, sausage, ham Fresh meat, poultry, fish, low sodium deli choices Substitute Fresh for Processed 600 62

  41. High sodium breakfast cereals, rice and pasta mixes, regular crackers and breads Low sodium whole grain breads, crackers, pasta Whole grain foods (not boxed mixes) Substitute Lightly Processed, Low Sodium Whole Grains for Refined, Salty Processed Products 184 175 0 5 780 1160 100 7

  42. Regular diced tomatoes Diced tomatoes without added salt Compare These Cans of Tomatoes 389 50

  43. Regular Without added salt Compare Pasta Sauce 25 580

  44. Frozen foods Boxed mixes Beware of Convenience Foods 1035 1450 750 1240

  45. Beware of Cheese • Use cheese sparingly • 400 mg sodium per 28 g (1/4 cup) But only 33 mg sodium per teaspoon. Pick a sharp cheeseand use sparingly. 33

  46. Avoid Breaded Fried Foods 3-oz. broiled skinless chicken breast = 64 mg sodium 3-oz. breaded, fried breast = more than 500 mg sodium!

  47. Add Flavor, Not Salt Use herbs, spices and other no-salt-added seasonings

  48. Add Flavor, Not Salt Beef: Dry mustard, nutmeg, onion, sage, pepper, ginger, garlic Lamb: Garlic, curry, mint, rosemary Chicken: Paprika, thyme, sage, parsley, curry, ginger, garlic Fish: Dry mustard, paprika, curry, lemon juice, dill, basil Eggs: Pepper, dry mustard, paprika, tarragon Pork: Ginger, cinnamon, curry, onion, pepper, garlic

  49. Add Flavor, Not Salt Asparagus: Lemon juice, caraway seed Green Beans: Lemon juice, nutmeg, onion Broccoli: Lemon juice, oregano Cabbage: Mustard, caraway seed, vinegar Carrots: Allspice, ginger, cloves Cauliflower: Nutmeg, celery, seed Peas: Onion, mint Potatoes: Parsley, chives Squash: Ginger, basil, oregano Tomatoes: Basil, oregano, sage, thyme

  50. Add Flavor, Not Salt • Replace dried herbs and spices at least yearly for the most potent flavor. • Store them away from heat and light. • Save (loads of) money and get the highest quality herbs and spices by purchasing just the amounts you need from the Co-op’s bulk foods department.

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