Dietary Guideline #7Dietary Guideline #7 Decrease Decrease Sodium Sodium

and Increase and Increase PotassiumPotassium

America’s HabitsAmerica’s Habits

►Most Americans Most Americans consume MORE consume MORE salt than they salt than they need.need.

►SODIUM chloride SODIUM chloride is also called salt.is also called salt.

►On the Nutrition On the Nutrition Facts label salt is Facts label salt is identified by identified by SODIUM.SODIUM.

Health EffectsHealth Effects

► Eating the Eating the recommended recommended amounts of SODIUM amounts of SODIUM will reduce your risk will reduce your risk of HIGH blood of HIGH blood pressure.pressure.

►High blood pressure High blood pressure is related to other is related to other diseases such as diseases such as coronary HEART coronary HEART disease, stroke and disease, stroke and KIDNEY disease.KIDNEY disease.

Where is most of the sodium in Where is most of the sodium in our diet?our diet?

►Most of the sodium in Most of the sodium in our diet comes from our diet comes from PROCESSED foods PROCESSED foods such as cereal, such as cereal, spaghetti SAUCE, spaghetti SAUCE, canned VEGETABLES, canned VEGETABLES, and most other foods and most other foods already pre-made.already pre-made.

►Beverages, diet Beverages, diet drinksdrinks

Processed or Natural?Processed or Natural?

►Mott’s Brand Mott’s Brand ApplesauceApplesauce

► ProcessedProcessed

►Homemade BreadHomemade Bread

►Natural Natural

What helps lower your blood What helps lower your blood pressure?pressure?

►Besides not Besides not overdoing it on overdoing it on salt, another way salt, another way your diet can lower your diet can lower your blood your blood PRESSURE is to PRESSURE is to consume a diet consume a diet rich in POTASSIUM.rich in POTASSIUM.

Potassium Rich Foods Potassium Rich Foods

►Fruits from the Fruits from the vine are high in vine are high in POTASSIUM.POTASSIUM.

►Leafy GREEN and Leafy GREEN and ROOT vegetables ROOT vegetables such as potatoes such as potatoes and sweet and sweet potatoes are high potatoes are high in potassium.in potassium.

Key Recommendation #1Key Recommendation #1

►Consume less than 2,300 mg (approx Consume less than 2,300 mg (approx 1 tsp. of salt) sodium per DAY. 1 tsp. of salt) sodium per DAY.

Recommendation #2Recommendation #2►Choose and prepare foods with less Choose and prepare foods with less

SALT.SALT. Taste food before salting it.Taste food before salting it. Make foods from scratch.Make foods from scratch.

ANDAND►Consume POTASSIUM-rich foods such as Consume POTASSIUM-rich foods such as

fruits and VEGETABLES.fruits and VEGETABLES.

Why are vitamins needed Why are vitamins needed every day? every day?

►Vitamins assist in the BIOCHEMICAL Vitamins assist in the BIOCHEMICAL reactions to the metabolic process. reactions to the metabolic process. They are essential for good health. They are essential for good health.

►Carbohydrates, fats, and proteins Carbohydrates, fats, and proteins could not do their jobs without them. could not do their jobs without them.

►Vitamins cannot be PRODUCED by our Vitamins cannot be PRODUCED by our bodies. They must be INGESTED or bodies. They must be INGESTED or EATEN in our food.EATEN in our food.

How Much?How Much?

►Some people believe that if small Some people believe that if small doses of vitamins are good for you, doses of vitamins are good for you, more is better. Too few vitamins keep more is better. Too few vitamins keep the body from what? YOUR BODY WILL the body from what? YOUR BODY WILL NOT OPERATE TO ITS FULL CAPACITY. NOT OPERATE TO ITS FULL CAPACITY. Too many vitamins may be DAMAGING Too many vitamins may be DAMAGING TO YOUR HEALTH, TOXIC.TO YOUR HEALTH, TOXIC.

►Like paint protects your car from rust, these Like paint protects your car from rust, these substances protect the body cells and the immune substances protect the body cells and the immune system from damage that can be done by harmful system from damage that can be done by harmful chemicals in the air and in foods: ANTIOXIDANTS . chemicals in the air and in foods: ANTIOXIDANTS . They may even prevent diseases like heart They may even prevent diseases like heart disease and cancer.disease and cancer.

►When cells burn energy, substances called free When cells burn energy, substances called free radicals are a by-product which can damage body radicals are a by-product which can damage body cells.cells.

►ANTOXIDANTS transform these into less damaging ANTOXIDANTS transform these into less damaging compounds or repair the damaged cells.compounds or repair the damaged cells.

►Define Water Soluble Vitamins: Define Water Soluble Vitamins: Dissolve in water and pass easily into Dissolve in water and pass easily into the bloodstream during digestion. the bloodstream during digestion. These vitamins These vitamins remain in your body for only a remain in your body for only a short time so you need them every short time so you need them every day.day.

►Define Fat Soluble Vitamins: Absorbed Define Fat Soluble Vitamins: Absorbed and transported by fat. Excess intake and transported by fat. Excess intake is stored in the liver and your body can is stored in the liver and your body can draw on these vitamins when needed draw on these vitamins when needed so daily replacement isn’t essential. If so daily replacement isn’t essential. If large amounts accumulate in the large amounts accumulate in the body, the effects can be damaging.body, the effects can be damaging.

MINERALSMINERALS

►Usually needed in tiny amounts, but Usually needed in tiny amounts, but critical to your health.critical to your health. They make up only 4-5% of your body weight.They make up only 4-5% of your body weight.

►Most minerals become part of the body Most minerals become part of the body (bones and teeth) and others are used to (bones and teeth) and others are used to make substances that the body needs.make substances that the body needs.

►Macro trace electrolytesMacro trace electrolytes►3 deficiencies3 deficiencies

Macro Macro major major MineralsMinerals► Found in relatively Found in relatively

large amounts large amounts CalciumCalcium PhosphorusPhosphorus SodiumSodium PotassiumPotassium

Trace Trace micromicro Minerals Minerals► Found in very small Found in very small

amounts amounts IronIron ZincZinc FluorineFluorine CopperCopper IodineIodine

ElectrolytesElectrolytes•Help maintain the fluid balance in the body, help maintain the heartbeat, and help muscle and nerve action.•Easily become imbalanced in cases of dehydration, illness, and diarrhea.•Sodium, Chloride, Potassium

GROUP PRESENTATIONGROUP PRESENTATION► Each group will be assigned a vitamin or a mineral.Each group will be assigned a vitamin or a mineral.► Using the textbook and handout, create a mobile Using the textbook and handout, create a mobile

or 1 sided mini poster that includes the or 1 sided mini poster that includes the information about your topic:information about your topic: Name of vitamin or mineralName of vitamin or mineral Function (why the body needs it)Function (why the body needs it) RDA (how much is needed)RDA (how much is needed) Fat or water solubleFat or water soluble Food sourcesFood sources Deficiency if too little, toxins if too much.Deficiency if too little, toxins if too much.

VITAMIN AND MINERALSVITAMIN AND MINERALS

►As you listen to the group As you listen to the group presentations fill in the information on presentations fill in the information on the study guide table.the study guide table.