1. Making the Healthy Choice
Choosing the Low Sodium Option

2. Test Your Sodium Knowledge
Rank the following from most to least sodium per serving: Crackers Potato Chips
Unsalted
Peanuts
Salted
Peanuts
Rice Cakes
Popcorn

3. Answers: Sodium Salted Peanuts ~ 25 nuts 190 mg Saltines 5 crackers
How much is a serving?
How much sodium?
Salted Peanuts
~ 25 nuts
190 mg
Saltines
5 crackers
Original Potato Chips
~ 15 chips
170 mg
Rice Cake
1 cake
15 mg
Unsalted Peanuts
5 mg
Sodium

4. What 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 present
Processed foods generally have the highest sodium levels

5. What Sodium Can Do for Our Bodies
Sodium is an essential mineral in our diets
Maintains the balance of body fluids and helps nerves and muscles work properly
However, diets high in sodium can lead to:
High blood pressure
Stroke
Kidney Disease
Heart Disease

6. U.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 health
In 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 day
Target 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.

7. Top 10 Benefits of A Low-Sodium Diet
Helps Prevent and Lower Risk of Heart Disease, the leading cause of death in the U.S. today
People with a low risk for Heart Disease live up to 10 years longer than people at high risk, on average
Helps Prevent Stroke and Kidney Disease
Helps in Recovery from Heart Disease and Stroke
Can Reduce the Effects of Diabetes & Cirrhosis
Can Help Prevent Brain Damage
High blood pressure can lead to brain damage

8. New Options!
Along with the new national guidelines, our meal programs will be sure to provide low sodium meals and low sodium options
Low sodium salad dressing will now be provided on the table during meals

9. Sodium & Potassium
We 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 effects
Did 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.

10. Easy Way to Lower Sodium: Eat more whole and fresh foods
Fresh, whole foods are higher in potassium and lower in sodium than processed alternatives

11. Low 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

12. Tips For Reducing Sodium
Adjust your taste buds to lower sodium
Try 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 salt
Try out different sodium-free seasonings and herbs
Like 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 levels
Avoid snacks that are notoriously high in sodium, such as chips or popcorn and other processed foods
Your handout covers how to read sodium labels.

13. Additional Information
CDC community programs:
Ice Breaker:
Sodium PPT:
USDA chart:
Mayo Clinic: