Getting the Sodium Out and the Flavor Into Your Heart Healthy Diet Mary Saucier Choate, M.S., R.D.,...
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Transcript of Getting the Sodium Out and the Flavor Into Your Heart Healthy Diet Mary Saucier Choate, M.S., R.D.,...
Getting the Sodium Out and the Flavor Into Your Heart Healthy Diet
Mary Saucier Choate, M.S., R.D., L.D. Food and Nutrition Educator
Co-op Food Stores
What You Will Learn Today• Sodium Basics
• Why Worry About Sodium Intake?
• Which Foods Are High In Sodium?
• Easy Ways to Lower the SODIUM and Increase the FLAVOR
What Is the Difference Between Salt and Sodium?
• Table salt is sodium chloride:
• Salt is roughly: 40% sodium
60% chloride
Sodium is one ingredient found in salt.
What’s In A Teaspoon?• A teaspoon of salt contains about 2,300
mg of sodium
Wow! That’s a lotof sodium!
One teaspoon of salt has about a day’s supply of sodium for most people
•Sea salt is “chunkier” than table salt; so a teaspoon of it will contain more air (between the chunks) and less salt.
•One level teaspoon (6 grams) of table salt = 2,300 mg sodium.
•One teaspoon of sea salt (5 grams) =1960 mg of sodium
•Sea salt may a have a nutritionally insignificant amount of additional minerals, which may add a subtle flavor difference.
What Is the Difference Between Table Salt and Sea Salt?
Current Sodium Consumption is Too High
Per day:
• Institute of Medicine’s new recommendation for adults
• Up To Age 50: 1500 mg
• Age 50 to 70: 1300 mg
• Age 70 and over: 1200 mg
Most people eat 2-3 times as much sodium as they should!
Current Sodium Consumption is Too High
• Institute of Medicine’s Upper Limit for Sodium = 2300 mg
• This is the maximum level that is likely to pose no risk of adverse effects for healthy individuals. – May be too high for individuals who already
have hypertension or who are under the care of a health care professional.
Current Sodium Consumption is Too High
Current average consumption:
4000 mg/day
DASH Study Results(Dietary Approach to Stop Hypertension)
DASH-Sodium • Three different sodium levels• Usual (Control) diet and DASH diet (rich in produce, low fat dairy, whole grains and nuts)• The 3 sodium levels were:
– a “higher” intake of 3,300 mg per day– an “intermediate” intake of 2,400 mg per day– a “lower” intake of 1,500 mg per day.
Results: blood pressure lowered with lower sodium diet.
DASH Study Results(Dietary Approach to Stop Hypertension)
DASH-Sodium • At every sodium level, Blood Pressure was
lower for the DASH diet compared with the “regular” control diet.
• Lower sodium lower BP– for both the usual and DASH diets.
Why Worry About Sodium Intake?• High sodium intake raises risk for:
– High Blood Pressure
High blood pressureis a serious matter!
High Blood Pressure Is the #1 Risk Factor For….
• Stroke– a blood vessel to the brain bursts or gets
clogged– nerve cells in brain die rapidly
Stroke is the #3 killer and a leading cause of severe, long-term disability
High Blood Pressure Is A Major Risk Factor For….
• Heart Attack– occurs when the blood supply to part of the
heart muscle is severely reduced or stopped
Coronary heart disease is the leading killer
of men and women in the U.S.
High Blood Pressure Is the #1 Risk Factor For….
• Congestive Heart Failure– heart is unable to pump enough blood for the
body's needs
High Blood Pressure Also Leads to…
• Kidney Failure– over time, blood vessels of the kidneys
narrow and thicken
High Blood Pressure Impairs…
• Vision and can cause Blindness– blood vessels in eyes rupture or bleed when
blood pressure is high
Excess Sodium Intake May Play A Role In Other Diseases Such As…
• Osteoporosis
• Stomach cancer
• Kidney stones
But I never use the salt shaker!
Where Does Salt Intake Come From?
Salt intake comes mostly from processed foods and meals that are eaten away from home.
77%
12%
6% 5%
Processed food
Naturally Occurring
At the Table
During Cooking
Easy Ways to Lower Sodium
Read the Label
• If a food contains 140 mg or less of sodium, then it is low in sodium.
Label Lingo- Level 1• Sodium Free/Salt Free
Less than 5 mg sodium per serving
• Very Low Sodium
35 mg or less per serving
• Low Sodium
140 mg or less sodium per serving
• Unsalted or No Added Salt
No salt added during processing; does not necessarily mean “sodium-free”
Label Lingo- Level 2• Reduced/Less Sodium
At least 25% less sodium per serving than the same food with no sodium reduction
• Light in Sodium/Lightly Salted
At least 50% less sodium
• Low Sodium Meal
140 milligrams or less sodium per 100 grams (3½ ounces)
Compare 3 Kinds of Oat Products
0 mg 240 mg
Old fashioned rolled oats Instant oatmeal
190mg
Sodium is much
higher for many
processed oat cereals.
Cheerios
• Some breakfast cereals
Sodium= 400mg per serving!
Read the Label
Compare Turkey Products
75 mg
Sodium is much higher for processed turkey products with only half the serving size.
4 oz
2 oz
430 mg
450 mg
460 mg
430 mg
410 mg
360 mg
Compare Tomato Products
66 mg
Sodium is much higher for processed tomato products.
360 mg
½ cup1 cup
It Is A Challenge To Keep Sodium Low
• Try dividing your sodium budget into 3 meals and 2 snacks.
• You can see how foods fit or don’t fit into your goals.
Sodium Budget Example #1
• GOAL 1500 mg/day
• 500 mg per mealor
• 400 mg per meal (1200) plus
• 2 snacks of 150 mg each (300)
Sodium Budget Example #2
GOAL 2300 mg/day =
• 770 mg per meal
or
• 650 mg per meal (1950)
plus
• 2 snacks of 175 mg each (350)
What Do You Eat In a Day?
• Let’s see how different food choices can dramatically affect sodium intake
Low-Sodium Day1832 calories, 536 mg sodium, 34 g fiber.417
Low-Sodium Day1832 calories, 536 mg sodium, 34 g fiber.417
BREAKFAST: Oatmeal with skim milk, orange juice and berries
SNACK: Light yogurt and strawberries
LUNCH: Chicken rice salad with oil and vinegar
SNACK: Air-popped popcorn
DINNER: Baked fish, potato, light sour cream, asparagus with tomatoes. Baked apple with pecans
114
96
74
2
131
High-Sodium Day1880 calories, 3276 mg sodium, 16 g fiber.3547
High-Sodium Day1702 calories, 3276 mg sodium, 14 g fiber.3547
BREAKFAST: Cornflakes with skim milk, toast with margarine, orange juice
SNACK: Banana
LUNCH: Subway turkey deli sandwich, barbecued potato chips, diet soda
SNACK: Pretzels
DINNER: Rotisserie chicken dinner
576
1
1238
486
1246
Sodium Savvy
Being aware of the sodium content of food can make a BIG difference in your sodium intake.
Using whole unprocessed foods in the low sodium meals saved more than 3130 mg of sodium!
Cooking And Meal Planning With Less Sodium
Tips for making the sodium disappear
and the flavor burst through!
Substitute Fresh for Processed
• Instant mashed potatoes, frozen potatoes
• Fresh potato (baked or mashed)
3
600
440
Substitute Fresh for Processed
• Pickled foods • Fresh vegetables
1360
Substitute Fresh for Processed
• Processed or canned deli meat, sausage, ham
• Fresh meat, poultry, fish, low sodium deli choices
62600
Substitute Lightly Processed, Low Sodium Whole Grains for
Refined, Salty Processed Products• High sodium breakfast
cereals, rice and pasta mixes, regular crackers and breads
• Low sodium whole grain breads, crackers, pasta
• Whole grain foods (not boxed mixes)
184 175
780 1160
5
7
0
100
Compare These Cans of Tomatoes
• Regular diced tomatoes
• Diced tomatoes without added salt
50389
Compare Pasta Sauce
• Regular • Without added salt
58025
Beware of Convenience Foods
• Frozen foods • Boxed mixes
1240
1450
750
1035
Beware of Cheese• Use cheese sparingly
• 400 mg sodium per 28 g (1/4 cup)
But only
33 mg sodium per teaspoon.
33
Pick a sharp cheeseand use sparingly.
Avoid Breaded Fried Foods3-oz. broiled skinless chicken breast = 64 mg
sodium
3-oz. breaded, fried breast = more than 500 mg sodium!
Add Flavor, Not Salt
• Use herbs, spices and other no-salt-added seasonings
Add Flavor, Not Salt
Beef: Dry mustard, nutmeg, onion, sage, pepper, ginger, garlic
Lamb: Garlic, curry, mint, rosemary
Chicken: Paprika, thyme, sage, parsley, curry, ginger, garlic
Fish: Dry mustard, paprika, curry, lemon juice, dill, basil
Eggs: Pepper, dry mustard, paprika, tarragon
Pork: Ginger, cinnamon, curry, onion, pepper, garlic
Add Flavor, Not Salt
Asparagus: Lemon juice, caraway seed
Green Beans: Lemon juice, nutmeg, onion
Broccoli: Lemon juice, oregano
Cabbage: Mustard, caraway seed, vinegar
Carrots: Allspice, ginger, cloves
Cauliflower: Nutmeg, celery, seed
Peas: Onion, mint
Potatoes: Parsley, chives
Squash: Ginger, basil, oregano
Tomatoes: Basil, oregano, sage, thyme
Add Flavor, Not Salt
•Replace dried herbs and spices at least yearly for the most potent flavor.
•Store them away from heat and light.
•Save (loads of) money and get the highest quality herbs and spices by purchasing just the amounts you need from the Co-op’s bulk foods department.
Add Flavor, Not Salt
Use low- or no-salt mixtures
•Mrs. Dash
•Low sodium Vegit
•Salt-free Spike
•Lemon pepper
•Salt-free Italian seasoning
Add Flavor, Not Salt
•Lemon juice
•Balsamic vinegar
•Wine
•Beer
•Salsa
•Liquid smoke flavoring
REVIEW
• Lowering sodium intake -can lower BP significantly-results in lower disease risk
REVIEW• Most of our sodium comes from
packaged foods
• Label reading- best way to avoid excess sodium
• Flavor enhancers are inexpensive and delicious
• Use your sodium “budget”
FOR MORE INFO
Most recipes under 300 mg sodium.
Almost half are low sodium- under 140 mg sodium
FOR MORE INFO
American Heart Association Recommendation- Sodiumhttp://www.americanheart.org/presenter.jhtml?identifier=4708
Dietary Guidelines for Americans 2005 -Chapter 8 Sodium and Potassiumhttp://www.health.gov/dietaryguidelines/dga2005/document/html/chapter8.htm
“Your Guide to Lowering High Blood Pressure With DASH (Dietary Approaches to Stop Hypertension)” www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
Your Turn
How will YOU lower your
sodium intake?
THANK YOU!
QUESTIONS?