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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.

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Presentation on theme: "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."— Presentation transcript:

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 Whats In A Teaspoon? A teaspoon of salt contains about 2,300 mg of sodium Wow! Thats a lot of sodium! One teaspoon of salt has about a days supply of sodium for most people

5 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. What Is the Difference Between Table Salt and Sea Salt?

6 Current Sodium Consumption is Too High Per day: Institute of Medicines 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 Medicines 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 Results: blood pressure lowered with lower sodium diet. 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.

11 Why Worry About Sodium Intake? High sodium intake raises risk for: –High Blood Pressure High blood pressure is 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 0 mg 240 mg Old fashioned rolled oats Instant oatmeal 190mg Sodium is much higher for many processed oat cereals. Cheerios

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

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

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

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 dont 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? Lets 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 Substitute Fresh for Processed Instant mashed potatoes, frozen potatoes Fresh potato (baked or mashed) 3 600 440

39 Substitute Fresh for Processed Pickled foodsFresh vegetables 1 360

40 Substitute Fresh for Processed Processed or canned deli meat, sausage, ham Fresh meat, poultry, fish, low sodium deli choices 62600

41 Substitute Lightly Processed, Low Sodium Whole Grains for Refined, Salty Processed Products 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) 184 175 7801160 5 7 0 100

42 Compare These Cans of Tomatoes Regular diced tomatoes Diced tomatoes without added salt 50389

43 Compare Pasta Sauce RegularWithout added salt 580 25

44 Beware of Convenience Foods Frozen foodsBoxed mixes 1240 1450 750 1035

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

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-ops bulk foods department.

51 Add Flavor, Not Salt Use low- or no-salt mixtures Mrs. Dash Low sodium Vegit Salt-free Spike Lemon pepper Salt-free Italian seasoning

52 Add Flavor, Not Salt Lemon juice Balsamic vinegar Wine Beer Salsa Liquid smoke flavoring

53 REVIEW Lowering sodium intake -can lower BP significantly -results in lower disease risk

54 REVIEW Most of our sodium comes from packaged foods Label reading- best way to avoid excess sodium Flavor enhancers are inexpensive and delicious Use your sodium budget

55 FOR MORE INFO Most recipes under 300 mg sodium. Almost half are low sodium- under 140 mg sodium

56 FOR MORE INFO American Heart Association Recommendation- Sodium Dietary Guidelines for Americans 2005 -Chapter 8 Sodium and Potassium Your Guide to Lowering High Blood Pressure With DASH (Dietary Approaches to Stop Hypertension)

57 Your Turn How will YOU lower your sodium intake?



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