Presentation on theme: "Making the Healthy Choice"— Presentation transcript:
1Making the Healthy Choice Choosing the Low Sodium Option
2Test Your Sodium Knowledge Rank the following from most to least sodium per serving: Crackers Potato ChipsUnsaltedPeanutsSaltedPeanutsRice CakesPopcorn
3Answers: Sodium Salted Peanuts ~ 25 nuts 190 mg Saltines 5 crackers How much is a serving?How much sodium?Salted Peanuts~ 25 nuts190 mgSaltines5 crackersOriginal Potato Chips~ 15 chips170 mgRice Cake1 cake15 mgUnsalted Peanuts5 mgSodium
4What is Sodium? Sodium is a mineral Most commonly associated with table salt (sodium chloride or NaCl)Most foods contain some sodium because it is naturally presentProcessed foods generally have the highest sodium levels
5What Sodium Can Do for Our Bodies Sodium is an essential mineral in our dietsMaintains the balance of body fluids and helps nerves and muscles work properlyHowever, diets high in sodium can lead to:High blood pressureStrokeKidney DiseaseHeart Disease
6U.S. National Sodium Guideline People who are age 71 or older should consume no more than 1,200 mg of sodium per day for optimal healthIn 2009 the average intake in the United States was more than twice that (3,466 mg per day)The maximum recommended level of sodium intake for any age is 2,300 mg per day**2,300 mg is about one teaspoon of table salt per dayTarget sodium level for meals at the site is average of 750 mg/day. We are not quite that low, and 750 is still higher than ideal, and we are constantly trying to find new recipes, use less processed foods, and offer as many fruits/vegetables are the budget will allow.
7Top 10 Benefits of A Low-Sodium Diet Helps Prevent and Lower Risk of Heart Disease, the leading cause of death in the U.S. todayPeople with a low risk for Heart Disease live up to 10 years longer than people at high risk, on averageHelps Prevent Stroke and Kidney DiseaseHelps in Recovery from Heart Disease and StrokeCan Reduce the Effects of Diabetes & CirrhosisCan Help Prevent Brain DamageHigh blood pressure can lead to brain damage
8New Options!Along with the new national guidelines, our meal programs will be sure to provide low sodium meals and low sodium optionsLow sodium salad dressing will now be provided on the table during meals
9Sodium & PotassiumWe have to keep some sodium in our diets, but there’s a way to reduce its impact on our health!A diet rich in potassium helps to counterbalance some of sodium’s harmful effectsDid you know that a high potassium intake may help lower your blood pressure and reduce your risk of heart attack and stroke? People who eat 8+ servings of fruit/veg (4100 mg K+) significantly lowered their blood pressure. Recommendation for K+ is mg/day.
10Easy Way to Lower Sodium: Eat more whole and fresh foods Fresh, whole foods are higher in potassium and lower in sodium than processed alternatives
11Low Sodium & High Potassium Foods Baked Sweet Potato Plain, non-fat Yogurt Canned White Beans Cooked Halibut Soybeans or Edamame Spinach Banana Winter Squash Baked Potato
12Tips For Reducing Sodium Adjust your taste buds to lower sodiumTry to reduce your sodium intake gradually; after a couple months your salt cravings decrease & your sensitivity to salt increases (it takes less salt to produce the same flavor)Taste your food before adding saltTry out different sodium-free seasonings and herbsLike our low sodium salad dressings!Eat more home cooked meals or choose meals that are labeled as “low sodium” or “no salt added”Check food labels for sodium levelsAvoid snacks that are notoriously high in sodium, such as chips or popcorn and other processed foodsYour handout covers how to read sodium labels.
13Additional Information CDC community programs:Ice Breaker:Sodium PPT:USDA chart:Mayo Clinic: