Making the Healthy Choice

Choosing the Low Sodium Option

Test Your Sodium Knowledge

Rank the following from most to least sodium per serving:

CrackersPotato Chips

Salted Peanuts Rice CakesPopcorn

UnsaltedPeanuts

Answers:How much is a serving? How much sodium?

Salted Peanuts ~ 25 nuts 190 mg

Saltines 5 crackers 190 mg

Original Potato Chips

~ 15 chips 170 mg

Rice Cake 1 cake 15 mg

Unsalted Peanuts ~ 25 nuts 5 mg

Sodi

um

What is Sodium?• Sodium is a mineral– Most commonly associated with table salt

(sodium chloride or NaCl)

• Most foods contain some sodium because it is naturally present

• Processed foods generally have the highest sodium levels

What Sodium Can Do for Our Bodies

• Sodium is an essential mineral in our diets– Maintains the balance of body fluids and helps

nerves and muscles work properly• However, diets high in sodium can lead to:– High blood pressure– Stroke– Kidney Disease– Heart Disease

U.S. National Sodium Guideline

• People who are age 71 or older should consume no more than 1,200 mg of sodium per day for optimal health– In 2009 the average intake in the United States was

more than twice that (3,466 mg per day)• The maximum recommended level of sodium intake for

any age is 2,300 mg per day*

*2,300 mg is about one teaspoon of table salt per day

Top 10 Benefits of A Low-Sodium Diet

• Helps Prevent and Lower Risk of Heart Disease, the leading cause of death in the U.S. today– People with a low risk for Heart Disease live up to 10

years longer than people at high risk, on average• Helps Prevent Stroke and Kidney Disease• Helps in Recovery from Heart Disease and Stroke• Can Reduce the Effects of Diabetes & Cirrhosis• Can Help Prevent Brain Damage – High blood pressure can lead to brain damage

New Options!

Along with the new national guidelines, our meal programs will be sure to provide low sodium meals and low sodium options

Low sodium salad dressing will now be provided on the table during meals

Sodium & Potassium

We have to keep some sodium in our diets, but there’s a way to reduce its impact on our health!

A diet rich in potassium helps to counterbalance some of sodium’s

harmful effects

Easy Way to Lower Sodium: Eat more whole and fresh foodsFresh, whole foods are higher in potassium and lower in sodium than processed

alternatives

Low Sodium & High Potassium Foods

Baked Sweet Potato

Plain, non-fat Yogurt

Canned White Beans

Cooked Halibut

Soybeans or Edamame

Spinach

Banana

Winter Squash

Baked Potato

Tips For Reducing Sodium

• Adjust your taste buds to lower sodium– Try to reduce your sodium intake gradually; after a couple

months your salt cravings decrease & your sensitivity to salt increases (it takes less salt to produce the same flavor)

• Taste your food before adding salt• Try out different sodium-free seasonings and herbs

– Like our low sodium salad dressings!• Eat more home cooked meals or choose meals that are

labeled as “low sodium” or “no salt added”• Check food labels for sodium levels• Avoid snacks that are notoriously high in sodium, such as

chips or popcorn and other processed foods

Additional Information• CDC community programs: http://

www.cdc.gov/dhdsp/programs/sodium_reduction.htm• http://www.healthylivingforlife.org/tools.php• Ice Breaker: http://www.healthylivingforlife.org/_web-assets/pdfs/_

rev_7-11/1%20Sodium_IceBreaker%20Apr2011.pdf• Sodium PPT: http

://www.healthylivingforlife.org/_web-assets/pdfs/_rev_7-11/Microsoft%20PowerPoint%20-%20Secrets%20of%20Sodium%20Background%20Presentation%202011.5.3.pdf

• USDA chart: http://www.healthylivingforlife.org/_web-assets/pdfs/_rev_7-11/5%20LOW%20SODIUM%20FOODS%20Apr2011.pdf

• Mayo Clinic: http://www.mayoclinic.com/health/sodium/NU00284