Making the Healthy Choice Choosing the Low Sodium Option

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

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

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

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

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.

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

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

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 4700 mg/day.

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

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

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.

Additional Information CDC community programs: http://www.cdc.gov/dhdsp/programs/sodium_reduction.htm http://www.healthylivingforlife.org/tools.php Ice Breaker: http://www.healthylivingforlife.org/_web-assets/pdfs/_rev_7-11/1%20Sodium_IceBreaker%20Apr2011.pdf Sodium PPT: http://www.healthylivingforlife.org/_web-assets/pdfs/_rev_7-11/Microsoft%20PowerPoint%20-%20Secrets%20of%20Sodium%20Background%20Presentation%202011.5.3.pdf USDA chart: http://www.healthylivingforlife.org/_web-assets/pdfs/_rev_7-11/5%20LOW%20SODIUM%20FOODS%20Apr2011.pdf Mayo Clinic: http://www.mayoclinic.com/health/sodium/NU00284