Presentation on theme: "NUTRITION BASICS. Sodium Your body needs sodium to regulate fluids and blood pressure, and to keep muscles and nerves running smoothly Daily recommended."— Presentation transcript:
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
Too Much Salt Can Lead To: High blood pressure Increased risk of Heart disease Stroke Kidney disease Osteoporosis Stomach cancer Severity of asthma
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
% Daily Value Look for foods with < 15% daily sodium content
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
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
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
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
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
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.
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.
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
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.
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.
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: