Download It is hard to avoid sodium or salt in our food supply. Researchers

It is hard to avoid sodium or salt in our food supply. Researchers have found that many
Canadian food products have the highest sodium levels in the world. It is no surprise
then that the average Canadian consumes over 3000mg of sodium each day – double
the recommended amount. A diet high in sodium increases your risk for high blood
pressure, stroke and heart disease.
These are some easy ways to reduce your sodium intake.
Read labels— When grocery shopping, compare the Nutrition Facts of similar products
and choose the product that is lower in sodium. Look for foods like soups or broths that
are labeled “reduced” or “lower” in sodium or salt. This means these products have at
least 25 per cent less sodium than the regular version. Choosing salty snacks like chips
and pretzels less often will also help lower the sodium in your diet.
Eat out less— Many restaurant meals are high in sodium so eating out less will lower
your sodium intake. According to Statistics Canada, the number one source of sodium
in the Canadian diet is from processed foods such as pizza, sandwiches, hamburgers
and hotdogs. Restaurant chains often have their nutrition information posted on their
website. This information can help you choose a meal that is lower in sodium.
Make your own meals and snacks— You have more control of the sodium in your
food when it is homemade. For example, you can add less salt while cooking or rinse
the salt off canned vegetables and legumes. You can also choose lower sodium
ingredients, for instance by using more vegetables and fruit.
It is possible to flavour foods with herbs and spices rather than salt. This recipe for taco
seasoning has 34 per cent less sodium than the store bought version.
Taco Seasoning Mix
1 teaspoon
2 tablespoons
1 teaspoon
1 teaspoon
1 teaspoon
1 teaspoon
1 teaspoon
1 teaspoon
cornstarch
chili powder
dried chilies
minced dried garlic
oregano
ground cumin
onion powder
salt
5 mL
30 mL
5 mL
5 mL
5 mL
5 mL
5 mL
5 mL
Directions:
Combine all ingredients in a small bowl. Stir to mix well. Makes about 1/4 cup (65 mL)
of Taco mix.
mm/year
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613-580-6744 | TTY/ATS: 613-580-9656
To prepare Home Made Tacos:


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Brown 1 pound (454 g) lean ground beef.
Add ½ cup (125 mL) water
Add 1 tablespoon of Taco Spice Mix or more to taste.
Stir well. Simmer for 10 minutes over low heat, stirring occasionally.
Makes enough filling for 8 to 10 tacos.
Nutrition Information (per 2 tsp of dry mix)
Calories (14.8 kcal), Fat (0.6 g), Sodium (385 mg), Carbohydrate (2.7 g), Fiber (1.2 g),
Sugar (1.4 g), Vitamin A (2%), Vitamin C (3.5%), Calcium (2%), Iron (5%)
Recipe reproduced with permission of Pam Collacott, Trillium Cooking School 2009
For tips on how to lower your sodium intake and more recipe ideas visit
ottawa.ca/health/nutrition or call a Registered Dietitian at 613-580-6744, extension
23403.
Prepared by Erinn Salewski and Sarah Rowe, Registered Dietitians, Ottawa Public
Health
ottawa.ca/health | ottawa.ca/sante
613-580-6744 | TTY/ATS: 613-580-9656