1. NUTRITION BASICS

2. Sodium  Your body needs sodium to regulate fluids and blood pressure, and to keep muscles and nerves running smoothly  Daily recommended intake: 1000-1500mg  Average Canadian consumes 3400mg per day  Tolerable upper intake level is 2300mg

3. Too Much Salt Can Lead To:  High blood pressure  Increased risk of  Heart disease  Stroke  Kidney disease  Osteoporosis  Stomach cancer  Severity of asthma

4. Reduce Your Risk  Read the information on food packages  Buy unsalted or low sodium options  < 360mg per serving  Look for words like:  Low sodium  Reduced sodium  Sodium free  No salt added

5. % Daily Value  Look for foods with < 15% daily sodium content

6. Get to Know Your Food Labels

7. At the Supermarket  Buy fresh not frozen vegetables  Look for canned vegetables low in sodium  Enjoy a variety of grains like barley, quinoa and rice, which are naturally sodium free  Choose milk, fortified soy beverages and yogurt. They are low in sodium  Buy unseasoned meat, poultry, fish, seafood  Choose unsalted nuts

8. At Home  Eat fewer packaged, ready-to-eat and take-out foods  Eat more vegetables and fruit  Use fresh or frozen instead of canned  Cook pasta, rice and other grains, or hot cereal without adding salt  Taste your food before adding salt  Don’t put the salt shaker on the table

9. Eating Out  Order smaller portions or share with someone  Ask for gravy, sauces and salad dressings on the side, and use only small amounts  Flavour your food with lemon or pepper instead of adding salt, sauces or gravy  Balance out your day. If you ate a high sodium lunch, make sure you eat a lower sodium supper  Ask for your meal to be cooked without salt or monosodium glutamate (MSG), a seasoning that is very high in sodium

10. Where is Sodium?  Processed foods (77%)  Naturally occurring in foods (12%)  6% added at the table  5% added during cooking  88% of sodium is not naturally occurring; it is added during manufacturing or preparation http://www.webmd.com/diet/ss/slideshow-salt-shockers

11. Common Sources of Sodium  30% from mixed dishes (mac and cheese, scalloped potatoes, seasoned/flavored rices, stew)  14% bread and bread products  9% processed meats  5% cheeses  4% milk products  4% gravies and sauces

12. Where is Sodium?  They're quick. They're easy. And they're loaded with sodium.  Take a closer look. Some brands of raisin bran have up to 250 milligrams of sodium per cup.  One cup of vegetable juice cocktail contains 479 milligrams of sodium.

13.  handy substitute for fresh, canned veggies are typically laden with preservatives or sauces and seasonings that add extra sodium.  Beef or pork dry salami (2 slices) can pack 362 mg of sodium.  soups are typically loaded with sodium. A cup of chicken noodle soup (canned) contains as much as 744 mg of sodium.

14.  Half a cup of spaghetti sauce may pack 554 milligrams of sodium -- and that amount barely coats a helping of pasta  An ounce of dry-roasted, salted peanuts contains 192 milligrams of sodium.  Here's how a 1-ounce serving compares.  Potato chips = 136 milligrams  Cheese puffs = 240 milligrams  Pretzels = 385 milligrams  “baked” or “fat free” may contain high levels of sodium

15.  convenient "all-in-one" box and add the flavor packet, you may end up eating more than half of your daily allowance of sodium in just one serving.  little extras you add to your food  Ketchup (1 tablespoon) = 167 mg  Sweet relish (1 tablespoon) = 122 mg  Capers (1 tablespoon) = 255 mg (drained)  Before you blow your entire day's worth of sodium, determine exactly what one serving equals.

16. Food Label Claims  Sodium-free: Less than 5 mg of sodium per serving  Very low-sodium: 35 mg or less per serving  Low-sodium: Less than 140 mg per serving  Reduced sodium: Sodium level reduced by 25%  Unsalted, no salt added, or without added salt: Made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself.

17. What's in a Name?  sodium alginate  sodium ascorbate  sodium bicarbonate (baking soda)  sodium benzoate  sodium caseinate  sodium chloride  sodium citrate  trisodium phosphate  sodium hydroxide  sodium saccharin  sodium stearoyl lactylate  sodium sulfite  disodium phosphate  monosodium glutamate (MSG)  Na Watch out for various forms of sodium or other names for the same thing:

18. SUGAR STARCH FIBER Carbohydrates

20. Carbohydrates are...  Important nutrients for your health  The body's main source of energy (aka calories)  3 main types: Sugar Starch Fiber

21. Where are Carbs Found???  Sugars can be found in:  Fruit  Juice  Milk  Vegetables  Baked goods  Candy  Ice cream  Soda

22. Where are Carbs Found???  Starch can be found in:  Beans  Pasta  Bread  Cereal  Potatoes  Rice  Vegetables  Any food made with flour

23. Where are Carbs Found???  Fiber can be found in:  Beans  Bran  Fruit  Lentils  Nuts  Seeds  Vegetables  Whole grains

24. Get to Know Your Food Labels 2% Milk Non-fat Milk