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Slide 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 This presentation will give you important information on sodium. You will learn why it is important to lower the sodium in your diet and easy ways to accomplish that goal. This presentation will give you important information on sodium. You will learn why it is important to lower the sodium in your diet and easy ways to accomplish that goal.

Slide 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 Here is what we will learn today.Here is what we will learn today.

Slide 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. Sodium is present in all foods. It is especially concentrated in table salt, which is commonly added to many processed and restaurant foods.Sodium is present in all foods. It is especially concentrated in table salt, which is commonly added to many processed and restaurant foods.

Slide 4:What’s In A Teaspoon?

A teaspoon of salt contains about 2,300 mg of sodium Wow! That’s a lot of sodium! One teaspoon of salt has about a day’s supply of sodium for most people Just one teaspoon of sodium has about a day’s supply of sodium for most people. (Dietary guidelines call for 2,300 mg or less for most people and only 1,500 mg for those at risk for or with high blood pressure). Just one teaspoon of sodium has about a day’s supply of sodium for most people. (Dietary guidelines call for 2,300 mg or less for most people and only 1,500 mg for those at risk for or with high blood pressure).

Slide 5:What Is the Difference Between Table Salt and Sea Salt?

Most people exclaim, “But I NEVER use the salt shaker – so I must be eating a low-sodium diet!” But they don’t realize that the sodium problem is not really from the salt shaker.Most people exclaim, “But I NEVER use the salt shaker – so I must be eating a low-sodium diet!” But they don’t realize that the sodium problem is not really from the salt shaker.

Slide 6:Current Sodium Consumption is Too High

Per day: Institute of Medicine’s 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! The 2005 Dietary Guidelines for Americans call for no more than 2,300 mg of sodium per day for most individuals; AND for people with hypertension or risk of hypertension (blacks and middle to older aged Americans) they call for no more than 1,500 mg of sodium per day. Most people consume 2-3 times too much sodium. According to the Institute of Medicine Food and Nutrition Board’s recently published sixth report, Dietary Reference Intakes: Water, Potassium, Sodium, Chloride and Sulfate, healthy individuals from 19- to 50-years-old are recommended to consume 1.5 grams (1,500 mg) of sodium and 2.3 grams (2,300 mg) of chloride each day or 3.8 grams (3,800 grams) of salt daily to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrientsThe 2005 Dietary Guidelines for Americans call for no more than 2,300 mg of sodium per day for most individuals; AND for people with hypertension or risk of hypertension (blacks and middle to older aged Americans) they call for no more than 1,500 mg of sodium per day. Most people consume 2-3 times too much sodium. According to the Institute of Medicine Food and Nutrition Board’s recently published sixth report, Dietary Reference Intakes: Water, Potassium, Sodium, Chloride and Sulfate, healthy individuals from 19- to 50-years-old are recommended to consume 1.5 grams (1,500 mg) of sodium and 2.3 grams (2,300 mg) of chloride each day or 3.8 grams (3,800 grams) of salt daily to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrients

Slide 7:Current Sodium Consumption is Too High

Institute of Medicine’s 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. The 2005 Dietary Guidelines for Americans call for no more than 2,300 mg of sodium per day for most individuals; AND for people with hypertension or risk of hypertension (blacks and middle to older aged Americans) they call for no more than 1,500 mg of sodium per day. Most people consume 2-3 times too much sodium. According to the Institute of Medicine Food and Nutrition Board’s recently published sixth report, Dietary Reference Intakes: Water, Potassium, Sodium, Chloride and Sulfate, healthy individuals from 19- to 50-years-old are recommended to consume 1.5 grams (1,500 mg) of sodium and 2.3 grams (2,300 mg) of chloride each day or 3.8 grams (3,800 grams) of salt daily to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrientsThe 2005 Dietary Guidelines for Americans call for no more than 2,300 mg of sodium per day for most individuals; AND for people with hypertension or risk of hypertension (blacks and middle to older aged Americans) they call for no more than 1,500 mg of sodium per day. Most people consume 2-3 times too much sodium. According to the Institute of Medicine Food and Nutrition Board’s recently published sixth report, Dietary Reference Intakes: Water, Potassium, Sodium, Chloride and Sulfate, healthy individuals from 19- to 50-years-old are recommended to consume 1.5 grams (1,500 mg) of sodium and 2.3 grams (2,300 mg) of chloride each day or 3.8 grams (3,800 grams) of salt daily to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrients

Slide 8:Current Sodium Consumption is Too High

Current average consumption: 4000 mg/day The 2005 Dietary Guidelines for Americans call for no more than 2,300 mg of sodium per day for most individuals; AND for people with hypertension or risk of hypertension (blacks and middle to older aged Americans) they call for no more than 1,500 mg of sodium per day. Most people consume 2-3 times too much sodium. According to the Institute of Medicine Food and Nutrition Board’s recently published sixth report, Dietary Reference Intakes: Water, Potassium, Sodium, Chloride and Sulfate, healthy individuals from 19- to 50-years-old are recommended to consume 1.5 grams (1,500 mg) of sodium and 2.3 grams (2,300 mg) of chloride each day or 3.8 grams (3,800 grams) of salt daily to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrientsThe 2005 Dietary Guidelines for Americans call for no more than 2,300 mg of sodium per day for most individuals; AND for people with hypertension or risk of hypertension (blacks and middle to older aged Americans) they call for no more than 1,500 mg of sodium per day. Most people consume 2-3 times too much sodium. According to the Institute of Medicine Food and Nutrition Board’s recently published sixth report, Dietary Reference Intakes: Water, Potassium, Sodium, Chloride and Sulfate, healthy individuals from 19- to 50-years-old are recommended to consume 1.5 grams (1,500 mg) of sodium and 2.3 grams (2,300 mg) of chloride each day or 3.8 grams (3,800 grams) of salt daily to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrients

Slide 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. The first DASH study showed that people can lower their blood pressure by eating more fruits and vegetables, dairy products and whole grains and nuts. DASH 2 showed that people can lower their blood pressure even more by lowering sodium to 1500 mg per day or less. This chart shows, in the graph points on the left, that the DASH diet lowers blood pressure significantly when compared to the Standard American Diet. But watch what happens with blood pressure as you move to the graph points in the center and on the right. Blood pressure drops EVEN MORE when you lower sodium. It is important to eat a healthy diet, such as the DASH diet, but it is also important to eat a low-sodium diet, too.The first DASH study showed that people can lower their blood pressure by eating more fruits and vegetables, dairy products and whole grains and nuts. DASH 2 showed that people can lower their blood pressure even more by lowering sodium to 1500 mg per day or less. This chart shows, in the graph points on the left, that the DASH diet lowers blood pressure significantly when compared to the Standard American Diet. But watch what happens with blood pressure as you move to the graph points in the center and on the right. Blood pressure drops EVEN MORE when you lower sodium. It is important to eat a healthy diet, such as the DASH diet, but it is also important to eat a low-sodium diet, too.

Slide 10: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. The first DASH study showed that people can lower their blood pressure by eating more fruits and vegetables, dairy products and whole grains and nuts. DASH 2 showed that people can lower their blood pressure even more by lowering sodium to 1500 mg per day or less. This chart shows, in the graph points on the left, that the DASH diet lowers blood pressure significantly when compared to the Standard American Diet. But watch what happens with blood pressure as you move to the graph points in the center and on the right. Blood pressure drops EVEN MORE when you lower sodium. It is important to eat a healthy diet, such as the DASH diet, but it is also important to eat a low-sodium diet, too.The first DASH study showed that people can lower their blood pressure by eating more fruits and vegetables, dairy products and whole grains and nuts. DASH 2 showed that people can lower their blood pressure even more by lowering sodium to 1500 mg per day or less. This chart shows, in the graph points on the left, that the DASH diet lowers blood pressure significantly when compared to the Standard American Diet. But watch what happens with blood pressure as you move to the graph points in the center and on the right. Blood pressure drops EVEN MORE when you lower sodium. It is important to eat a healthy diet, such as the DASH diet, but it is also important to eat a low-sodium diet, too.

Slide 11:Why Worry About Sodium Intake?

High sodium intake raises risk for: High Blood Pressure High blood pressureis a serious matter! High blood pressure or hypertension is the major health risk associated with increased salt intake. If not controlled, high blood pressure can lead to cardiovascular and renal disease. FMI see http://www.nhlbi.nih.gov/hbp/hbp/effect/effect.htmHigh blood pressure or hypertension is the major health risk associated with increased salt intake. If not controlled, high blood pressure can lead to cardiovascular and renal disease. FMI see http://www.nhlbi.nih.gov/hbp/hbp/effect/effect.htm

Slide 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 From www.strokeassociation.org: Every 45 seconds, someone in America has a stroke. About 700,000 Americans will have a stroke this year. Stroke is our nation's No. 3 killer and a leading cause of severe, long-term disability. From www.strokeassociation.org: Every 45 seconds, someone in America has a stroke. About 700,000 Americans will have a stroke this year. Stroke is our nation's No. 3 killer and a leading cause of severe, long-term disability.

Slide 13: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.

Slide 14:High Blood Pressure Is the #1 Risk Factor For….

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

Slide 15:High Blood Pressure Also Leads to…

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

Slide 16:High Blood Pressure Impairs…

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

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

Osteoporosis Stomach cancer Kidney stones Sodium consumption causes calcium to be leached out in urine High sodium intake associated with stomach cancer More likely on high-sodium diet Sodium consumption causes calcium to be leached out in urine High sodium intake associated with stomach cancer More likely on high-sodium diet

Slide 18:But I never use the salt shaker!

Most people exclaim, “But I NEVER use the salt shaker – so I must be eating a low-sodium diet!” But they don’t realize that the sodium problem is not really from the salt shaker.Most people exclaim, “But I NEVER use the salt shaker – so I must be eating a low-sodium diet!” But they don’t realize that the sodium problem is not really from the salt shaker.

Slide 19:Where Does Salt Intake Come From?

Salt intake comes mostly from processed foods and meals that are eaten away from home. You can see by this pie chart that 77% of the salt we eat comes from processed foods and meals eaten away from home. Only 11% comes from salt added during cooking and at the table. The chart above is found in the 2005 Dietary Guidelines for Americans.You can see by this pie chart that 77% of the salt we eat comes from processed foods and meals eaten away from home. Only 11% comes from salt added during cooking and at the table. The chart above is found in the 2005 Dietary Guidelines for Americans.

Slide 20:Easy Ways to Lower Sodium

Mr. Saltini will show you some magic tricks to lower your salt intake.Mr. Saltini will show you some magic tricks to lower your salt intake.

Slide 21:Here is a quick label reading tip to determine if a food is low in sodium.Here is a quick label reading tip to determine if a food is low in sodium.

Slide 22:Here is a quick label reading tip to determine if a food is low in sodium.Here is a quick label reading tip to determine if a food is low in sodium.

Slide 23:Here is a quick label reading tip to determine if a food is low in sodium.Here is a quick label reading tip to determine if a food is low in sodium.

Slide 24:Compare 3 Kinds of Oat Products

0 mg 240 mg Old fashioned rolled oats Instant oatmeal 190mg Sodium is much higher for many processed oat cereals. Cheerios It is important to read the nutrition facts label. Take a look at the difference in sodium for these oat products. It is 0 in the product on the left and 210 in the other products that are more processed.It is important to read the nutrition facts label. Take a look at the difference in sodium for these oat products. It is 0 in the product on the left and 210 in the other products that are more processed.

Slide 25:Some breakfast cereals Sodium= 400mg per serving!

Read the Label More sodium bombs. Even “light” soy sauce is still high in sodium – about 575 mg of sodium per serving as compared to ~900 mg for regular soy sauce.More sodium bombs. Even “light” soy sauce is still high in sodium – about 575 mg of sodium per serving as compared to ~900 mg for regular soy sauce.

Slide 26:Compare Turkey Products

75 mg Sodium is much higher for processed turkey products with only half the serving size. 4 oz 2 oz 430 mg 450 mg 460 mg 430 mg 410 mg 360 mg Even lower-sodium deli choices are high in sodium – most are only 50% sodium-reduced – this would mean 400 mg of sodium per 4 ounce serving – still more than four times the amount of sodium found in fresh turkey. Deli meats and cheeses are not a good idea for those seeking a low-sodium diet. Additionally, the bread they are served on also contains added salt.Even lower-sodium deli choices are high in sodium – most are only 50% sodium-reduced – this would mean 400 mg of sodium per 4 ounce serving – still more than four times the amount of sodium found in fresh turkey. Deli meats and cheeses are not a good idea for those seeking a low-sodium diet. Additionally, the bread they are served on also contains added salt.

Slide 27:Compare Tomato Products

66 mg Sodium is much higher for processed tomato products. 360 mg ½ cup 1 cup Canned foods with added salt are much higher in sodium than canned foods made without added sodium or their natural counterparts.Canned foods with added salt are much higher in sodium than canned foods made without added sodium or their natural counterparts.

Slide 28: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 don’t fit into your goals. It is very hard to eat out and keep your sodium low. When we first started this show we set out to find foods that are low in sodium – we were surprised that at press time we could not find many at all. We chose to show you the sodium content of foods that are advertised as healthy or low in fat or they appear that way because of their title.It is very hard to eat out and keep your sodium low. When we first started this show we set out to find foods that are low in sodium – we were surprised that at press time we could not find many at all. We chose to show you the sodium content of foods that are advertised as healthy or low in fat or they appear that way because of their title.

Slide 29: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) It is very hard to eat out and keep your sodium low. When we first started this show we set out to find foods that are low in sodium – we were surprised that at press time we could not find many at all. We chose to show you the sodium content of foods that are advertised as healthy or low in fat or they appear that way because of their title.It is very hard to eat out and keep your sodium low. When we first started this show we set out to find foods that are low in sodium – we were surprised that at press time we could not find many at all. We chose to show you the sodium content of foods that are advertised as healthy or low in fat or they appear that way because of their title.

Slide 30: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) It is very hard to eat out and keep your sodium low. When we first started this show we set out to find foods that are low in sodium – we were surprised that at press time we could not find many at all. We chose to show you the sodium content of foods that are advertised as healthy or low in fat or they appear that way because of their title.It is very hard to eat out and keep your sodium low. When we first started this show we set out to find foods that are low in sodium – we were surprised that at press time we could not find many at all. We chose to show you the sodium content of foods that are advertised as healthy or low in fat or they appear that way because of their title.

Slide 31:What Do You Eat In a Day?

Let’s see how different food choices can dramatically affect sodium intake First we will show you that your decisions and choices really matter. On the next 2 slides are two meals with about the same amount of calories. However, the sodium outcome is VERY different!First we will show you that your decisions and choices really matter. On the next 2 slides are two meals with about the same amount of calories. However, the sodium outcome is VERY different!

Slide 32: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, baked potato, asparagus with tomatoes SNACK/DESSERT: Baked apple with pecans This daily menu uses food without added salt – look at the sodium – it is just above the RDA. For only 1800 calories you would get to consume 5.4 pounds of food in one day with this healthful menu. The fiber is just above the recommended amount of most health authorities. Speaker – we have 2 excel files that show the contents and analysis for these meals on the CD if purchased.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, baked potato, asparagus with tomatoes SNACK/DESSERT: Baked apple with pecans This daily menu uses food without added salt – look at the sodium – it is just above the RDA. For only 1800 calories you would get to consume 5.4 pounds of food in one day with this healthful menu. The fiber is just above the recommended amount of most health authorities. Speaker – we have 2 excel files that show the contents and analysis for these meals on the CD if purchased.

Slide 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 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, baked potato, asparagus with tomatoes SNACK/DESSERT: Baked apple with pecans This daily menu uses food without added salt – look at the sodium – it is just above the RDA. For only 1800 calories you would get to consume 5.4 pounds of food in one day with this healthful menu. The fiber is just above the recommended amount of most health authorities. Speaker – we have 2 excel files that show the contents and analysis for these meals on the CD if purchased.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, baked potato, asparagus with tomatoes SNACK/DESSERT: Baked apple with pecans This daily menu uses food without added salt – look at the sodium – it is just above the RDA. For only 1800 calories you would get to consume 5.4 pounds of food in one day with this healthful menu. The fiber is just above the recommended amount of most health authorities. Speaker – we have 2 excel files that show the contents and analysis for these meals on the CD if purchased.

Slide 34:High-Sodium Day

1880 calories, 3276 mg sodium, 16 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 This diet is made up of typical American convenience foods – note how the sodium is almost 7 times higher here. The fiber is only half. The calories remain the same, but since there is not as much fruits and vegetables, or fiber, there is not as much volume of food either – the amount of food here is only 3.5 pounds while the other menu contains 5.4 pounds of food! 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 This diet is made up of typical American convenience foods – note how the sodium is almost 7 times higher here. The fiber is only half. The calories remain the same, but since there is not as much fruits and vegetables, or fiber, there is not as much volume of food either – the amount of food here is only 3.5 pounds while the other menu contains 5.4 pounds of food!

Slide 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 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 This diet is made up of typical American convenience foods – note how the sodium is almost 7 times higher here. The fiber is only half. The calories remain the same, but since there is not as much fruits and vegetables, or fiber, there is not as much volume of food either – the amount of food here is only 3.5 pounds while the other menu contains 5.4 pounds of food! 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 This diet is made up of typical American convenience foods – note how the sodium is almost 7 times higher here. The fiber is only half. The calories remain the same, but since there is not as much fruits and vegetables, or fiber, there is not as much volume of food either – the amount of food here is only 3.5 pounds while the other menu contains 5.4 pounds of food!

Slide 36: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! 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 This diet is made up of typical American convenience foods – note how the sodium is almost 7 times higher here. The fiber is only half. The calories remain the same, but since there is not as much fruits and vegetables, or fiber, there is not as much volume of food either – the amount of food here is only 3.5 pounds while the other menu contains 5.4 pounds of food! 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 This diet is made up of typical American convenience foods – note how the sodium is almost 7 times higher here. The fiber is only half. The calories remain the same, but since there is not as much fruits and vegetables, or fiber, there is not as much volume of food either – the amount of food here is only 3.5 pounds while the other menu contains 5.4 pounds of food!

Slide 37:Cooking And Meal Planning With Less Sodium

Tips for making the sodium disappear and the flavor burst through! This section deals with what you do in your home kitchen. Label reading is of utmost importance. All numbers are in mg.This section deals with what you do in your home kitchen. Label reading is of utmost importance. All numbers are in mg.

Slide 38:Substitute Fresh for Processed

Instant mashed potatoes, frozen potatoes Fresh potato (baked or mashed) 3 600 440 Look at the difference between the instant mashed potatoes (per half cup serving) and this 4 ounce potato. The potato cooks quickly (3-4 minutes) in the microwave or can be used for mashed potatoes from scratch. All numbers are in mg. and are per serving.Look at the difference between the instant mashed potatoes (per half cup serving) and this 4 ounce potato. The potato cooks quickly (3-4 minutes) in the microwave or can be used for mashed potatoes from scratch. All numbers are in mg. and are per serving.

Slide 39:Substitute Fresh for Processed

Pickled foods Fresh vegetables 1 360 Pickles and picked foods are very high in sodium because they are processed in brine. All numbers are in mg.Pickles and picked foods are very high in sodium because they are processed in brine. All numbers are in mg.

Slide 40:Substitute Fresh for Processed

Processed or canned deli meat, sausage, ham Fresh meat, poultry, fish, low sodium deli choices 62 600 The most important thing you can do in your kitchen, right now, is to use more fresh foods rather than processed convenience foods that are often found in boxes, cans and the freezer section. All numbers are in mg.The most important thing you can do in your kitchen, right now, is to use more fresh foods rather than processed convenience foods that are often found in boxes, cans and the freezer section. All numbers are in mg.

Slide 41:Substitute Lightly Processed, Low Sodium Whole Grains for Refined, Salty Processed Products

High sodium breakfast cereals, rice and pasta mixes, regular crackers and breads Low sodium whole grain breads, crackers, pasta Whole grain foods (not boxed mixes) 184 175 780 1160 5 7 0 100 Processed grain foods like most cereals, bagels, breads, biscuits, etc. have added salt and are much higher in sodium than their plain counterparts. We have pictured oatmeal, brown rice and whole grain pasta to show you examples of whole grain foods. All numbers are in mg.Processed grain foods like most cereals, bagels, breads, biscuits, etc. have added salt and are much higher in sodium than their plain counterparts. We have pictured oatmeal, brown rice and whole grain pasta to show you examples of whole grain foods. All numbers are in mg.

Slide 42:Compare These Cans of Tomatoes

Regular diced tomatoes Diced tomatoes without added salt 50 389 Take a look at what a difference a little label reading can do – here is the difference between canned tomatoes with salt or without added salt. You can do this for many canned foods including vegetables, tuna and beans. All numbers are in mg.Take a look at what a difference a little label reading can do – here is the difference between canned tomatoes with salt or without added salt. You can do this for many canned foods including vegetables, tuna and beans. All numbers are in mg.

Slide 43:Compare Pasta Sauce

Regular Without added salt 580 25 Pasta sauce often adds a lot of sodium to a meal – the figure of 580 mg of sodium is for a half cup serving!! How many of you would eat just a half cup of pasta sauce on your pasta? All numbers are in mg.Pasta sauce often adds a lot of sodium to a meal – the figure of 580 mg of sodium is for a half cup serving!! How many of you would eat just a half cup of pasta sauce on your pasta? All numbers are in mg.

Slide 44:Beware of Convenience Foods

Frozen foods Boxed mixes 1240 1450 750 1035 Frozen foods and boxed mixes contain a lot of added salt. All numbers are in mg.Frozen foods and boxed mixes contain a lot of added salt. All numbers are in mg.

Slide 45:Beware of Cheese

Use cheese sparingly 400 mg sodium per 28 g (1/4 cup) But only 33 mg sodium per teaspoon. 33 Pick a sharp cheeseand use sparingly. Cheese is high in sodium, but a little parmesan adds a lot of flavor without adding too much sodium. All numbers are in mg.Cheese is high in sodium, but a little parmesan adds a lot of flavor without adding too much sodium. All numbers are in mg.

Slide 46:Avoid Breaded Fried Foods

3-oz. broiled skinless chicken breast = 64 mg sodium 3-oz. breaded, fried breast = more than 500 mg sodium! These foods are high in sodium – avoid them if possible when eating out, especially when you eat out on a regular basis!!These foods are high in sodium – avoid them if possible when eating out, especially when you eat out on a regular basis!!

Slide 47:Add Flavor, Not Salt

Use herbs, spices and other no-salt-added seasonings There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.

Slide 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 There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.

Slide 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 There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.

Slide 50: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-op’s bulk foods department. There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.

Slide 51:Add Flavor, Not Salt

Use low- or no-salt mixtures Mrs. Dash Low sodium Vegit Salt-free Spike Lemon pepper Salt-free Italian seasoning There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.

Slide 52:Add Flavor, Not Salt

Lemon juice Balsamic vinegar Wine Beer Salsa Liquid smoke flavoring There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.There are many seasonings without added salt – just check the ingredient list to be sure salt is not present! Fresh herbs add a lot of flavor without added sodium.

Slide 53:REVIEW

Lowering sodium intake -can lower BP significantly -results in lower disease risk Okay – now is the time to review what we have just learned: What is the difference between sodium and salt? Why worry about sodium intake? Where does sodium come from? How will YOU lower your sodium intake? Okay – now is the time to review what we have just learned: What is the difference between sodium and salt? Why worry about sodium intake? Where does sodium come from? How will YOU lower your sodium intake?

Slide 54: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” Okay – now is the time to review what we have just learned: What is the difference between sodium and salt? Why worry about sodium intake? Where does sodium come from? How will YOU lower your sodium intake? Okay – now is the time to review what we have just learned: What is the difference between sodium and salt? Why worry about sodium intake? Where does sodium come from? How will YOU lower your sodium intake?

Slide 55:FOR MORE INFO

Most recipes under 300 mg sodium. Almost half are low sodium- under 140 mg sodium This gives you a little motivation to get out your pots and pans and take back your health!! We hope that you can be more aware of the sodium content in your food and make better choices. Thanks for watching our show!!This gives you a little motivation to get out your pots and pans and take back your health!! We hope that you can be more aware of the sodium content in your food and make better choices. Thanks for watching our show!!

Slide 56:FOR MORE INFO

American Heart Association Recommendation- Sodium http://www.americanheart.org/presenter.jhtml?identifier=4708 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 This gives you a little motivation to get out your pots and pans and take back your health!! We hope that you can be more aware of the sodium content in your food and make better choices. Thanks for watching our show!!This gives you a little motivation to get out your pots and pans and take back your health!! We hope that you can be more aware of the sodium content in your food and make better choices. Thanks for watching our show!!

Slide 57:Your Turn

How will YOU lower your sodium intake? Okay – now is the time to review what we have just learned: What is the difference between sodium and salt? Why worry about sodium intake? Where does sodium come from? How will YOU lower your sodium intake? Okay – now is the time to review what we have just learned: What is the difference between sodium and salt? Why worry about sodium intake? Where does sodium come from? How will YOU lower your sodium intake?

Slide 58:THANK YOU!

Okay – now is the time to review what we have just learned: What is the difference between sodium and salt? Why worry about sodium intake? Where does sodium come from? How will YOU lower your sodium intake? Okay – now is the time to review what we have just learned: What is the difference between sodium and salt? Why worry about sodium intake? Where does sodium come from? How will YOU lower your sodium intake?

Slide 59:QUESTIONS?

Okay – now is the time to review what we have just learned: What is the difference between sodium and salt? Why worry about sodium intake? Where does sodium come from? How will YOU lower your sodium intake? Okay – now is the time to review what we have just learned: What is the difference between sodium and salt? Why worry about sodium intake? Where does sodium come from? How will YOU lower your sodium intake?