Download Volume Twenty-Two - Are You Sodium Smart?

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Nutrition News
Prepared By:
Cathy Agan, Extension Agent (FNP)
Terri Crawford, Extension Agent (Nutrition)
Are You Sodium Smart?
How Sodium Smart Are You? way to reduce the amount of sodium you are getting in your diet.
Do you…
Shake salt on your food only
after tasting?
Do you eat plenty of fresh
vegetables?
Keep the salt shaker off the table?
Do you skip adding salt to the
cooking water for pasta, rice
and vegetables?
Do you season foods more often with herbs and spices?
Do you read the nutrition facts
label and check the amount of
sodium in food?
Do you select low sodium food
choices more often?
Do you eat processed foods
such as ham, hot dogs, bacon,
only occasionally?
Do you go easy on the condiments such as mustard,
ketchup, soy sauce and tartar
sauce or buy brands that have
less sodium?
If you said yes to all of these items
then you are sodium smart. If you
said yes to most of them then you
are on the right track. But, if you
said yes to only a couple of them
you need to work on getting sodium
smarter.
Salt and sodium do more for foods
that just add flavor. They serve as
a preservative to keep foods from
spoiling. Salt is used to cure meat
and pickle vegetables. It is also
used to control the speed of fermentation. Salt and sodium containing ingredients are also used to
hold processed meat together.
How Much Sodium
Do You Need?
The average American
eats about 2,900 to
4,300 mg of sodium a day. For
some people too much sodium will
lead to or aggravate high blood
pressure.
Healthy Americans should try to eat
less than 2,300 mg of salt a day.
That amount equals 1 teaspoon of
salt. African Americans, middle
Knowing how aged and older adults and those
salt is used in with high blood pressure need less
foods helps
than 1,500 mg per day.
you know
which foods
Depending on how high an individare going to
ual’s blood pressure might be, their
be higher in
doctor may cut out most or all salt
sodium.
from the diet.
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Salt is sodium chloride and sodium •
is a mineral that is needed for good •
health. As part of an overall
healthy eating plan, the Dietary
•
Guidelines for Americans recommends choosing and preparing
foods with little salt. It’s the easiest
Pickled foods
Deli, smoked and cured meats
like ham, bacon and sausage
Condiments such as steak
sauce, soy sauce, Worcestershire sauce, etc.
Cheeses
Canned soups and soup mixes
Snack foods like chips, pretzels
Salad dressings
Prepared mixes and dinners
Frozen entrees
Pre-seasoned mixes such as
taco, chili, rice, sauces, gravies
Fast food
In this Issue:
•
Are You Sodium Smart?
•
How High is High Sodium?
•
Sodium Label Lingo
•
Mexican Rice Recipe
•
Ways to Reduce Sodium
in the Diet
•
What is the Purpose of
Food Stamps?
Offer your children new foods. Then, let them choose how much to eat.
How High is High Sodium?
The FDA and USDA state that an
individual food that has the claim
healthy must not exceed 480 mg sodium per serving. “Meal type” products must not exceed 600 mg sodium
per serving.
Sodium Label Lingo
Sodium free – less than 5 milligrams
of sodium per serving
Very low sodium – 35 mg or less per
serving
Low sodium- 140 mg or less per
serving
Reduced sodium – usual sodium
level is reduced by 25%
No added salt or unsalted – made
without the salt that’s normally used,
but still contains the sodium that’s a
natural part of the food itself.
Mexican Rice
Ingredients:
2 Tablespoons vegetable oil
2 cups rice, long-grain white, uncooked
3 cups chicken broth, low sodium
1 1/2 cups finely chopped white onion
1 to 2 teaspoons minced garlic
1 can (14 1/2 ounce) Mexican or Italian style
tomatoes
1/2 teaspoon salt
1 seeded and chopped green bell pepper
Instructions:
1. Heat oil in medium-size saucepan over
medium heat. Saute the rice until just
golden, about 5 minutes. Add 1/2 cup of
chicken broth if moisture is needed.
2. Add onions and garlic and saute for a minute
or two.
3. Stir in the tomatoes and their juice, the rest
of the chicken broth, salt and bell pepper.
Bring to a boil.
4. Reduce heat to low. Cover and simmer for
about 20-25 minutes, or until the broth is
absorbed.
Cost:
Per Recipe: $ 3.74
Per Serving: $ 0.47
Source:
Adapted from: California Project LEAN California Dept. of Health Services
Ways to Reduce Sodium in the Diet
Eating more sodium than the body needs can lead to high
blood pressure for some people. People with high blood pressure are at a greater risk for developing heart problems or having a stroke. So here are some tips to reduce sodium when
cooking.
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Limit salt in cooking.
Use herbs and spices in place of salt.
When using canned vegetables, drain off the liquid and
rinse in running water before cooking.
Read food labels and at the sodium content.
Buy low-sodium or sodium-free products.
Limit eating foods that are typically high
sodium foods
Take the salt shaker off the table.
What’s the Purpose of
Food Stamps?
The Food Stamp Program isn’t about
welfare. Its goal is helping people with
limited incomes improve their nutrition
for better health and disease prevention.
The program is available to all eligible
persons.
Food stamp coupons
have been replaced by
an electronic card that
looks and works just
like a typical debit or
credit card used by any
grocery shopper. No one but you and
the grocery check-out clerk will know
you are using Food Stamps. This program can help you buy nutritious foods
for a better diet. To find out more contact 1-888-LAHELPU or visit
www.dss.state.la.us.
Provided by LSU AgCenter Community Nutrition Programs
Visit our Web Site: www.lsuagcenter.com
Issued in Furtherance of Cooperative Extension work, Acts of Congress of May 8 and June 30, 1914, in cooperation with USDA. The Louisiana Cooperative Extension Service provides equal opportunities in programs and
employment. This material was funded partially by USDA’s Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet.
To find out how to apply, call 1-888-LAHELPU or visit: www.dss.state.la.us to download an application for Food Stamps.
`References: Complete Guide to Food and Nutrition by ADA and American Heart Association