Transcript sodium - Communicating Food for Health

Blood
Pressure
Cut the
Salt
Today’s Agenda
• Salt, sodium, and high blood pressure
• Cut the salt when you eat out
• Cut the salt when you shop and cook at
home
What’s the Difference Between
Salt and Sodium?
• Sodium is present in all foods.
• Table salt is sodium chloride.
• 1,000 mg of salt contains:
– 400 mg sodium (Na+)
– 600 mg chloride (Cl-)
What About…
• What about kosher salt and sea salt?
• Both ARE salt, and should be counted
as part of your daily intake.
What About…
• What about salt substitutes?
• ALWAYS check with your doctor first!
How Much Sodium?
• Some people should get no
more than 2,300 mg/day.
• Others should get no more
than 1,500 mg/day.
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51 and older
African American
Hypertension
Diabetes
Kidney Disease
Why Worry About Sodium Intake?
• On average, the higher your salt intake
is, the higher your blood pressure will
be.
Never Use the Salt Shaker?
• Most of the salt you eat comes from
processed foods and restaurants.
– Soup
– Condiments
– Grain foods like bread,
crackers, and cereal
– Canned foods
– Frozen foods
– Boxed meal mixes
– Deli meat/cheese
Where’s the Salt?
Processed
food
Naturally
Occurring
At the Table
During
Cooking
What Is “Processed”?
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Lunch meat
Bacon
Hot dogs
Sausage
Canned goods
Boxed items
Frozen foods
Read the Label
• If a food contains
5% or less of the
daily value for
sodium, then it is
low in sodium.
• This food has 660
mg sodium and 250
calories per serving
– that is too much!
250 calories
660 mg
Read the Label
• Other terms to look for on food
packaging:
– Sodium-Free
– Very Low Sodium
– Low Sodium
– Salt-Free
Read the Label
• These terms can be tricky…
– Reduced or Less Sodium
– Light in Sodium
– Low Sodium Meal
– Unsalted or No Salt Added
Compare Oat Products
Sodium is
much
higher in
many
processed
oat cereals.
210 mg
270 mg
0 mg
Old fashioned
rolled oats
Cheerios
Instant oatmeal
Compare Turkey Products
4 oz
2 oz
75 mg
Sodium is
much
higher in
processed
turkey
products
with only
half the
serving
size.
430 mg
450 mg
460 mg
430 mg
410 mg
360 mg
Compare Tomato Products
Sodium is
much
higher in
processed
tomato
products.
1 cup
½ cup
66 mg
360 mg
Cut the Salt
When You Eat Out
• Let’s take a look at what foods you
should choose when you eat away from
home!
Best Bets to Order
• Salad with oil and
vinegar
– (exclude cheese, meat,
olives, and croutons)
• Baked potato with
veggies.
• Pasta with fresh
tomatoes and garlic
Best Bets to Order
• Steamed vegetables
• Steamed rice
• Baked or poached fish or chicken
Avoid These Sodium Bombs
• Cheese
• Processed meats – ham, sausage, hot dogs,
bacon, deli meat
• Fried foods
• Canned foods: soups,
gravies, meals, meat/fish, etc.
• Many Asian foods,
soy sauce, sushi
• Frozen foods
Avoid These Sodium Bombs
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Sauces, gravies, and dressings
Imitation seafood
Instant mashed potatoes
Bread, cereal
Boxed rice/pasta mixes
Know Before You Go
Baked potato with
sour cream and chives
260
Look What Happens If You Don’t
Know Before You Go!
Homestyle Chicken
Go Wrap
• This chicken wrap contains 860 mg of sodium in
just 320 calories
It Is A Challenge to Eat Out And
Keep Sodium Low
• Let’s take a look at the sodium content
of foods that sound healthful.
Low in fat
doesn’t
mean low
in sodium!
(mg)
1260
830
900
1000
1210
1290
1200
500
The fat is low but the sodium
is high for the calories
provided.
350
1600
1120
Even without sauce, this
is a half day supply of
sodium for just 330
calories.
Chicken and salads are
high in sodium.
890
890
830
1010
Chicken,
salads, and
veggie
burgers are
high in sodium
here.
1020
1180
1280
1100
For one slice
How many
slices do you
usually eat?
520
730
580
580
420
630
730
1010
820
830
580
870
1530
1350
2460
Individual
pizzas are
high in
sodium.
The sodium
TOTALS are
very high for
these salads
1850
1015
1735
1565
Panera Bread
• Salads
– Greek Salad - Half Portion - 845 mg
– Asian Sesame Chicken - Half Portion - 405 mg
– Classic Salad - Half Portion - 140 mg
• Sandwiches
– Frontega Chicken Panini - Half - 955 mg
– Smoked Turkey on Country - Half - 825 mg
– Mediterranean Veggie - Half - 700 mg
• Soups
– All Natural Low Fat Chicken Noodle - 13.5 oz - 1,380 mg
– Low-fat Garden Vegetable with Pesto - 14.75 oz - 930 mg
Stay Home To Cut the Salt!
• Eating at home is the
way to go.
• It enables the DASH
diet and makes
cutting sodium a
snap!
Substitute Fresh for Processed
• Skip processed or canned deli meat,
sausage, and ham (600 mg).
• Stick to fresh meat,
poultry, and fish instead
(62 mg).
Add Flavor, Not Salt
• Use herbs, spices and other no-saltadded seasonings.
• Cook without adding salt.
Substitute Fresh for Processed
• Instant mashed potatoes (600 mg)
• Frozen potatoes (440 mg)
• Fresh potato (3 mg)
Substitute Fresh for Processed
• Packaged cereals (200+ mg)
• Cooked oatmeal, rice, pasta (1 mg)
Substitute Fresh for Processed
• Pickles, 1 oz (330 mg)
• Fresh vegetables (19 mg)
Beware of Cheese
• Use cheese sparingly!
• Most cheeses have about 176 mg of
sodium per ounce.
Compare These Cans of Tomatoes
• Regular diced tomatoes (389 mg)
• Diced tomatoes without added salt
(50 mg)
Compare Pasta Sauce
• Regular (580 mg)
• Without added salt (25 mg)
Convenience = High Sodium!
What Do You Eat In a Day?
• See how food choices can dramatically
affect sodium intake.
• Compare…
– Two approaches
– Same calories
– Different sodium outcomes
?
Low-Sodium Day
536
1832 calories, 536
mg sodium, 34 g fiber.
High-Sodium Day
3246 mg sodium, 16 g fiber.
1880 calories, 3276
A Little Planning….
• Sodium management all comes down to
planning ahead and making smart
choices.
• You too can cut the sodium in your diet,
and your blood pressure will thank you!
“Always have a plan, and believe in it.
Nothing happens by accident.”
--Chuck Knox (former pro football coach)