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r a m S s e c i o h C t 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. • • • • • • • • 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. • • • • • • • 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