Getting the Sodium Out and the Flavor Into

1
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
2
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

3
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.
4
Whats In A Teaspoon?

• A teaspoon of salt contains about 2,300 mg of
  sodium

Wow! Thats a lot of sodium!
One teaspoon of salt has about a days supply of
sodium for most people
5
What Is the Difference Between Table Salt and
Sea Salt?

• 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.

6
Current Sodium Consumption is Too High

• Per day
• Institute of Medicines 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!
7
Current Sodium Consumption is Too High

• Institute of Medicines 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.

8
Current Sodium Consumption is Too High

• Current average consumption
• 4000 mg/day

9
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.
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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.

Results blood pressure lowered with lower sodium
diet.
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Why Worry About Sodium Intake?

• High sodium intake raises risk for
• High Blood Pressure

High blood pressureis a serious matter!
12
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
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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.
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High Blood Pressure Is the 1 Risk Factor For.

• Congestive Heart Failure
• heart is unable to pump enough blood for the
  body's needs

15
High Blood Pressure Also Leads to

• Kidney Failure
• over time, blood vessels of the kidneys narrow
  and thicken

16
High Blood Pressure Impairs

• Vision and can cause Blindness
• blood vessels in eyes rupture or bleed when blood
  pressure is high

17
Excess Sodium Intake May Play A Role In Other
Diseases Such As

• Osteoporosis
• Stomach cancer
• Kidney stones

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But I never use the salt shaker!
19
Where Does Salt Intake Come From?
Salt intake comes mostly from processed foods and
meals that are eaten away from home.
20
Easy Ways to Lower Sodium
21
Read the Label

• If a food contains 140 mg or less of sodium, then
  it is low in sodium.

22
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

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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)

24
Compare 3 Kinds of Oat Products
Sodium is much higher for many processed oat
cereals.
190mg
240 mg
0 mg
Cheerios
Old fashioned rolled oats
Instant oatmeal
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Read the Label

• Some breakfast cereals
• Sodium 400mg per serving!

26
Compare Turkey Products
Sodium is much higher for processed turkey
products with only half the serving size.
430 mg
450 mg
4 oz
460 mg
430 mg
410 mg
360 mg
2 oz
75 mg
27
Compare Tomato Products
Sodium is much higher for processed tomato
products.
½ cup
1 cup
66 mg
360 mg
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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 dont fit into your
  goals.

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Sodium Budget Example 1

• GOAL 1500 mg/day
• 500 mg per meal
• or
• 400 mg per meal (1200)
• plus
• 2 snacks of 150 mg each (300)

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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)

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What Do You Eat In a Day?

• Lets see how different food choices can
  dramatically affect sodium intake

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Low-Sodium Day
1832 calories, 536 mg sodium, 34 g fiber.
417
33
Low-Sodium Day
1832 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
34
High-Sodium Day
1880 calories, 3276 mg sodium, 16 g fiber.
3547
35
High-Sodium Day
1702 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
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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!
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Cooking And Meal Planning With Less Sodium

• Tips for making the sodium disappear
• and the flavor burst through!

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Substitute Fresh for Processed

• Instant mashed potatoes, frozen potatoes

• Fresh potato (baked or mashed)

600
3
440
39
Substitute Fresh for Processed

• Pickled foods

• Fresh vegetables

1
360
40
Substitute Fresh for Processed

• Processed or canned deli meat, sausage, ham

• Fresh meat, poultry, fish, low sodium deli choices

62
600
41
Substitute Lightly Processed, Low Sodium Whole
Grains for Refined, Salty Processed Products

• Low sodium whole grain breads, crackers, pasta
• Whole grain foods (not boxed mixes)

• High sodium breakfast cereals, rice and pasta
  mixes, regular crackers and breads

184
175
5
0
780
1160
7
100
42
Compare These Cans of Tomatoes

• Regular diced tomatoes

• Diced tomatoes without added salt

50
389
43
Compare Pasta Sauce

• Regular

• Without added salt

25
580
44
Beware of Convenience Foods

• Frozen foods

• Boxed mixes

1035
1450
750
1240
45
Beware of Cheese

• Use cheese sparingly
• 400 mg sodium per 28 g (1/4 cup)
• But only
• 33 mg sodium per teaspoon.

Pick a sharp cheeseand use sparingly.
33
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Avoid Breaded Fried Foods

• 3-oz. broiled skinless chicken breast 64 mg
  sodium
• 3-oz. breaded, fried breast more than 500 mg
  sodium!

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Add Flavor, Not Salt

• Use herbs, spices and other no-salt-added
  seasonings

48
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

49
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

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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-ops bulk foods department.

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Add Flavor, Not Salt

• Use low- or no-salt mixtures
• Mrs. Dash
• Low sodium Vegit
• Salt-free Spike
• Lemon pepper
• Salt-free Italian seasoning

52
Add Flavor, Not Salt

• Lemon juice
• Balsamic vinegar
• Wine
• Beer
• Salsa
• Liquid smoke flavoring

53
REVIEW

• Lowering sodium intake
• -can lower BP significantly
• -results in lower disease risk

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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

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FOR MORE INFO

Most recipes under 300 mg sodium. Almost half
are low sodium- under 140 mg sodium
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FOR MORE INFO
American Heart Association Recommendation-
Sodium http//www.americanheart.org/presenter.jhtm
l?identifier4708 Dietary Guidelines for
Americans 2005 -Chapter 8 Sodium and
Potassium http//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
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Your Turn

• How will YOU
• lower your
• sodium intake?

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THANK YOU!
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QUESTIONS?