Transcript Sodium and Food Labels - iHeartEatWellLiveWell

Phyllis D. Jackson RN BS
Finger Lakes Health Systems Agency
Sodium
Reading Food Labels
Class Objectives
• By the end of this class students will be able to
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A. State why sodium intake should be limited
B. know some significant food sources of Na+
C. Understand how to read food labels
D. have a better understanding of serving size
E. know some ways to reduce Na+ in their diet
Test your Salt Smarts
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Salt and sodium are the same thing.
True
False
Your body needs sodium to help with the function of your:
Nerves
Muscles
Circulatory system
All of the above
Most sports drinks contain sodium.
• True
False
• If the label on a food product says "sodium-free," it contains no sodium.
• True
False
•Continue
Test you Salt Smarts
• Most sodium in a typical
Western diet comes from:
• Processed foods
• Salt added at the table
• Salt added during cooking
• None of the above
• High-salt diets have been
linked to which of the
following health problems?
• High blood pressure
• Cystic fibrosis
• Breast cancer
• All of the above
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A high-salt diet is just as bad for a
person's blood pressure whether
they're physically active or
sedentary.
True
False
A high-salt diet can contribute to
heart disease.
True
False
The maximum recommended daily
intake of sodium for healthy adults is
contained in about:
1 teaspoon of salt
1 tablespoon of salt
1/4 cup of salt
1/2 cup of salt
Reduce Salt and Sodium in Your Diet
• The current recommendation is to consume about 1
teaspoon of table salt a day. The Tsp includes ALL salt
and sodium consumed, including that used in cooking
and at the table.
• For someone with high blood pressure, the doctor may
advise eating less salt and sodium, as recent research
has shown that people consuming diets of less than a
teaspoon of sodium had even better blood pressure
lowering benefits. These lower-sodium diets also can
keep blood pressure from rising and help blood
pressure medicines work better.
Tips for Reducing Sodium in Your Diet
• Buy fresh, plain frozen, or canned "with no salt added" vegetables.
• Use fresh poultry, fish, and lean meat, rather than canned or processed
types.
• Use herbs, spices, and salt-free seasoning blends in cooking and at the
table.
• Cook rice, pasta, and hot cereals without salt. Cut back on instant or
flavored rice, pasta, and cereal mixes, which usually have added salt.
• Choose "convenience" foods that are lower in sodium. Cut back on frozen
dinners, pizza, packaged mixes, canned soups or broths, and salad
dressings — these often have a lot of sodium.
• Rinse canned foods, such as tuna, to remove some sodium.
• When available, buy low- or reduced-sodium, or no-salt-added versions of
foods.
• Choose ready-to-eat breakfast cereals that are lower in sodium.
Tips on Being a Smart Shopper
• Read the food label to find out more about what is in the foods you eat
• Buy fresh, plain frozen, or canned "with no salt added" vegetables
• Choose foods that say:
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sodium free
very low sodium
low sodium
reduced (or less) sodium
light in sodium
unsalted
Read the Food Label
Frozen Peas
Serving Size cup
Servings Per Container about 3
Amount Per Serving
Calories 60 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 125 mg 5%
Total Carbohydrate 11g 4%
Dietary Fiber 6g 22%
Sugars 5g
Protein 5g
Vitamin A 15% Vitamin C 30%
Calcium 0% Iron 6%
* Percent Daily Values are
based on a 2,000 calorie diet.
Food labels can help you choose foods lower in
sodium, as well as calories, saturated fat, total fat,
and cholesterol. The label tells you:
Number Of Servings
The serving size is cup. The package contains about 3
servings.
Amount Per Serving
Nutrient amounts are given for one serving. If you eat
more or less than a serving, add or subtract amounts.
For example, if you eat 1 cup of peas, you need to
double the nutrient amounts on the label.
Percent Daily Value
Percent Daily Value helps you compare products and
tells you if the food is high or low in sodium. Choose
products with the lowest Percent Daily Value for
sodium.
Nutrients
You'll find the milligrams of sodium in one serving
Which of these two items is lower in sodium? To tell, check the
Percent Daily Value. The answer is given below.
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Frozen Peas
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Serving Size cup
Servings Per Container about 3
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Amount Per Serving
Calories 60 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 125 mg 5%
Total Carbohydrate 11g 4%
Dietary Fiber 6g 22%
Sugars 5g
Protein 5g
Vitamin A 15% Vitamin C 30%
Calcium 0% Iron 6%
* Percent Daily Values are
based on a 2,000 calorie diet.
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Canned Peas
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Serving Size cup
Servings Per Container about 3
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Amount Per Serving
Calories 60 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 380 mg 16%
Total Carbohydrate 12g 4%
Dietary Fiber 3g 14%
Sugars 4g
Protein 4g
Vitamin A 6% Vitamin C 10%
Calcium 2% Iron 8%
* Percent Daily Values are
based on a 2,000 calorie diet.
Tips on How to Prepare Lower Salt
Meals
• Add less salt at the table and in cooking. Reduce the amount a little each day
until none is used. Try spices and herbs instead
• Cook with low-salt ingredients. Remove salt from recipes whenever possible.
Rice, pasta, and hot cereals can be cooked with little or no salt
• Use fewer sauces, mixes, and "instant" products this includes flavored rices,
pasta, and cereal, which usually have salt added
• Rinse salt from canned foods
• Limit smoked, cured, or processed beef, pork, or poultry
Quick Facts on Salt
• Most sodium is consumed in the form of sodium chloride which is table salt.
Other forms of sodium are also found in food, so watch out for salt AND
sodium.
• Try to have less than 2,400 milligrams of sodium a day — that's the same as
6 grams of salt a day, or about 1 teaspoon
• That includes ALL sodium and salt — what's in the product, and added in
cooking and at the table
• Processed foods account for most of the sodium and salt consumed
• Check food labels — sodium is in some foods you might not expect, such as
soy sauce and some antacids
• Kosher salt and sea salt are just that — salt. Don't forget to include them in
adding up your sodium intake for the day
• Reducing salt in the diet can lower blood pressure
Test your Salt Smarts
•
•
•
•
•
•
•
•
•
Salt and sodium are the same thing.
True
False
Your body needs sodium to help with the function of your:
Nerves
Muscles
Circulatory system
All of the above
Most sports drinks contain sodium.
• True
False
• If the label on a food product says "sodium-free," it contains no sodium.
• True
False
•Continue
Test you Salt Smarts
• Most sodium in a typical
Western diet comes from:
• Processed foods
• Salt added at the table
• Salt added during cooking
• None of the above
• High-salt diets have been
linked to which of the
following health problems?
• High blood pressure
• Cystic fibrosis
• Breast cancer
• All of the above
•
•
•
•
•
•
•
•
•
•
•
A high-salt diet is just as bad for a
person's blood pressure whether
they're physically active or
sedentary.
True
False
A high-salt diet can contribute to
heart disease.
True
False
The maximum recommended daily
intake of sodium for healthy adults is
contained in about:
1 teaspoon of salt
1 tablespoon of salt
1/4 cup of salt
1/2 cup of salt