Transcript Sodium 101 - Central Brampton Family Health Team

Sodium 101
Where’s the salt?
Why do I need to eat less salt?
When you have high blood pressure, heart failure, kidney or liver disease you need to
eat less salt. Most people eat much more salt than they need. Salt can make your body
retain water. You may notice your ankles hands or tummy swollen, or even feel
breathless if the water gathers in your lungs. Although water pills can help your body
get rid of this excess fluid, you must also avoid salt in your diet. Some foods may be
high in salt and not even taste “salty”. Foods high in salt will listed in later slides. Some
doctors may also recommend a daily fluid limit for individual patients. This regimen
may be started when you are in hospital
What is the difference between salt and
sodium?
Table salt contains a mineral called sodium.
Eating less salt means eating less sodium.
Most Canadians eat up to 4000mg sodium
1 teaspoon salt = 2300 mg sodium
National guidelines recommend no more than 2000mg*
sodium per day. That is less than 1 tsp salt in total from all
food sources. *Canadian Hypertension Education
Program (CHEP) 2013 Recommendations
Where does salt or sodium come from?
There are 3 sources of salt or sodium in our diet*:
• added during processing - 77%
• added at table or in cooking - 11%
• naturally in foods - 12%
*Journal of the American College of Nutrition, 1991
Hidden Salts
What about Salt substitutes?
There are 2 types of salt alternates:
1. Products made from dried herbs, vegetables and spices such
as Mrs. Dash™. These products are fine to use.
2. Salt substitutes such as NoSalt™ or Half Salt™ contain
potassium . This may not be suitable for your particular health
condition so ask your doctor before purchasing.
Be Careful contains
potassium – ask your
doctor if you can use!
The more processed the more salt…..
The more processed a food is, the higher the sodium content.
Food serving
one fresh raw tomato medium size
½ cup canned whole tomato
½ cup canned stewed tomatoes
Sodium mg
11 mg
207 mg
342 mg
½ cup tomato juice
½ cup tomato sauce
465 mg
782 mg
How do I know how much sodium is in my food?
There are 3 places on a food product label to find information
about salt or sodium:
Ingredient List – a must for all packaged food
Nutrition Facts table – found on most packaged food
Nutrition Claim – may or may not be listed
Ingredient List
Some ingredients are high in sodium. Sodium may be added to enhance flavour [ MSG], preserve a
food [ sodium nitrate] or combined with another ingredient cause a reaction to add air to a food as a
raising agent baking soda / powder] . Beware if you read the following on an ingredient list. This list
does not tell you how much of the ingredient the food product contains. Generally the first food
ingredient is the greatest
Food ingredient
Onion salt
Garlic salt
Celery salt
Soy sauce
Monosodium glutamate
brine
Baking soda
Food ingredient
Baking powder
Sodium benzoate
Sodium bicarbonate
Sodium citrate
Sodium nitrate
Sodium saccharine
Nutrient Facts Table
This is the best place to see how much sodium is in the food product.
Nutrition Facts table is usually found on the side of a package. Many
nutrition facts are listed including the number of calories, fat,
carbohydrate, protein, fibre and sodium. You must look at the serving
size. This will tell you how much sodium is in one serving.
Nutrition Claim
This is used to highlight a feature of a packaged food. The food still may contain too
much salt if you are trying to reduce dietary salt and eat only fresh unprocessed foods
Nutrient Claim
Sodium free / salt free
Low sodium
Definition
Less than 5mg sodium
Not more than 140mg sodium
Reduced sodium
At least 25% less sodium when
compared to the regular product
No salt or sodium is added to the
food during processing
Unsalted. No Added Salt
Some medications may contain sodium
What about the sodium in medications?
Avoid using non-prescription medications that contain
sodium such as laxatives, Eno™ or AlkaSelter™. Some herbal
and homeopathic products may also contain sodium. If you
have questions, ask your doctor or pharmacist.
Dining Out
When you are on a low-sodium diet, dining out can be a challenge.
Choose restaurants that prepare fresh foods.
Don’t be afraid to ask for
your meal to be specially prepared. Tips:
• Order baked, broiled, steamed or poached foods without breading
or sauces.
• Ask that no salt or salty seasonings, like soy sauce, be added.
• Limit the amount of salad dressing you use. Ask for dressing on
the side.
Fast Food
Almost all foods served at fast food restaurants are high in sodium and should not be
eaten on a low sodium diet
Ask for the nutritional information at the fast food restaurant before making
your choice. Some restaurants can limit the amount of salt and high salt
seasonings they use.
Tips:
• Choose plain hamburgers or grilled chicken sandwiches with
lettuce, tomato and onion. Skip the pickles and other high salt
condiments such as ketchup.
• Choose pizza with vegetable toppings instead of pepperoni,
sausage and ham toppings.
Menu Makeover - Breakfast
Regular menu
1 package instant oatmeal
2 tbsp natural bran
Sodium mg Improved menu
255 ¾ cup regular oatmeal,
quick cooking
0 1 tbsp natural bran
Sodium mg
2
0
1 cup milk 1%
130 1 cup milk
130
1 slice whole wheat toast
145 1 slice wholewheat toast
145
1 tsp margarine
1 banana
Total
35 1 tsp margarine
1 1 banana
566 Total
35
1
313
Menu Makeover - Lunch
Regular menu
Sodium mg Improved menu
Sodium mg
1 cup Campbells Chicken
Noodle soup™
900 1 cup Campbells Healthy R
equest Chicken Noodle
soup™
480
2 slice whole wheat bread
with
3oz white tuna & 1tbsp light
mayo
695 2 slice whole wheat bread
with
3oz white tuna & 1tbsp light
mayo
695
8 baby carrots
½ cup unsweetened apple
sauce
Total
66 8 baby carrots
3 ½ cup unsweetened apple
sauce
1644 Total
66
3
1244
Menu Makeover - Supper
Regular Menu
Sodium mg Improved Menu
Sodium mg
3oz frozen breaded chicken
breast
738 3oz roasted skinless chicken
breast
no added salt
46
½ cup mashed potatoes
using flakes from packet
& 3 tbsp milk
368 ½ cup homemade mashed
potatoes
& 3 tbsp milk
56
3 spears broccoli
29 3 spears broccoli
29
½ cup yellow beans
6 ½ cup yellow beans
6
½ cup strawberries
1 ½ cup strawberries
1
1 cup yoghurt
Total
125 1 cup yoghurt
1267 Total
125
263
Menu Makeover – Snacks
Regular menu
Sodium mg
Improved menu
2 oatmeal cookies store
bought
150 1 pear
1 slice whole wheat bread
145 1 slice whole wheat bread
1 tsp margarine
1 cup milk 1%
Total
35 1 tsp margarine
130 1 cup milk
460 Total
Sodium mg
1
145
35
130
311
Menu Makeover - results
Choosing fresh vs packaged products can greatly reduce daily dietary
sodium intake
Regular
Menu
Breakfast
Sodium mg
Improved
Menu
Sodium mg
566 Breakfast
313
Lunch
1644 Lunch
1244
Supper
1267 Supper
263
Snacks
460 Snacks
311
Total
4000 Total
Regular menu – high in sodium (4000 mg sodium)
Improved menu – lower in sodium (2100 mg sodium)
2100
Some High Sodium Foods & Low Sodium alternates
Food Item
3 oz Corned Beef
Sodium mg
995
Alternate
3 oz Roast Beef
Sodium mg
50
½ cup Cottage
Cheese
1 tsp Garlic Salt
485
26
1480
½ cup Pressed
Cheese
1 tsp Garlic Powder
3 oz Ham
1 pouch Instant
Oatmeal
1 oz salted nuts
950
255
3 oz Roast Pork
1 cup Porridge Oats
56
2
130
1 oz unsalted nuts
2
1
Grains, Breads & Cereals
Say YES
Say NO
whole grain breads and rolls
muffins, homemade
cornbread, homemade
most dry cereals such as
Shredded Wheat®
Shreddies® Weetabix®
Life® Fibre 1®
cooked cereals without
added salt
unsalted crackers,breadsticks
and rice cakes
low-sodium or homemade
bread crumbs
Rice barley quinoa couscous
Bulgur kasha millet
Spaghetti macaroni and
other pasta
bread stuffing homemade
breads rolls and crackers with
salted tops
muffin and bread mixes
packaged
instant hot cereals
pancakes (mixes and frozen)
waffles (mixes and frozen)
bread stuffing, packaged
self-rising flour and biscuit mixes
bread crumbs or cracker
crumbs, packaged
rice and pasta mixes, packaged
dry cereals with more than
200 mg sodium per serving such
as Special K®, Rice Krispies®,
Corn Bran®, Bran Squares®,
Vector®
Vegetables & Fruit
Say YES to all fresh & frozen
vegetables and fruits
Say NO to preserved canned or
packaged vegetables
drained canned vegetables
low sodium canned
vegetables
low sodium or salt free
vegetable juice
mashed potatoes, homemade
pasta sauce, homemade broths or
commercial broths with less than 500mg
sodium per serving
regular, undrained canned
Vegetables including those with pork
Pickled vegetables and others prepared
in brine sauerkraut dill cucmbers
regular vegetable or tomato juice
pasta sauce, canned or in a jar
instant mashed potatoes
Regular broth and soups
Dried fruits with sodium preservatives
Meat and alternates
Say YES to fresh or frozen cuts
Beef, lamb, pork, poultry, fish, shellfish
Rinsed canned tuna
Unflavoured eggs or egg substitutes
Unsalted peanut butter
Unsalted nuts and seeds
Dried peas, beans, lentils and barley
Say NO to smoked, salted, cured or
pickled preserved manufactured
products
Sausage, hot dogs, bacon, ham, luncheon
meats
frozen breaded meats fish or poultry
pickled herring, pickled eggs
Salted nuts
Canned baked beans
Commercial pot pies
Regular cottage cheese
Flavouring Idea
• ½ tsp. basil
• ½ tsp. white pepper
• 1 tbsp. onion powder
• 1 tbsp. garlic powder
• 1 tbsp. dry mustard
• 1 tsp. thyme
• ¼ tsp. celery seed
• ¼ tsp. rosemary
• ½ tsp. paprika