Nutrition Topic for April, May, June.
Salt or Sodium: Shaking the Salt habit.
or "Salt" What is the difference?
Sodium is the a mineral that is necessary for several
1. Controls fluid movement in and out of cells
2. Regulates Blood Pressure
Helps with nerve impulses
4. Relaxes muscles
only 500 mg daily are all that is needed for these functions.
Salt is the common name for the compound known as sodium chloride.
Too much sodium or salt can actually
contribute to some major health risk factors such as:
High Blood pressure
What should your sodium intake levels be?
Individuals with high blood pressure, over
the age of 50 and or African American should not consume mroe than 1500mg/day but all individuals should consume no more than
2300mg/day which equals about 1 tsp per day.
The average American eats more than 3400mg/day.
does the sodium come from?
Many foods naturally have some sodium in them but the majority of sodium comes from the processed
foods, resturants and salt shaker.
77% come in processed foods and restuarants.
12% occurs naturally
comes from adding salt at the table or while cooking at home.
There is a deficiency associated with sodium
though rare it can occur with excessive prespiration causing dehydration. Symptoms of the deficiency include weakness,
neasea, and muscle cramps.
TIPS TO HELP CUT BACK ON SODIUM INTAKE!
1. Think Fresh: processed
canned and frozen foods are the largest culpret of our sodium intake so more fresh ingredients are best.
more home prepared foods: you can control the salt shaker at home and use other methods of seasoning.
Fill up on veggies and fruits: naturally low in sodium.
4. Choose Dairy and protein foods that are low in
sodium: lowfat milk and yogurt over cheese, fresh meats over deli, sausages and bacon.
5. Adjust your
taste buds: cut back s little on the added salt at a time.
6 Skip the Salt: do not add to foods while cooking
use a variety of salt free herbs and seasonings.
7. Read the Label: look for low sodium or no salt added
labels, as well as items with less than 200mg per serving.
8. Ask for low sodium foods when eating out and
request the dressing or sauce on the side.
9. Pay attention to condiments: soy sauce, ketsup, pickles, and
salad dressing are high in sodium.
10. Boost the potassium intake: these foods can help lower blood pressure.
Postassium is found in Fruits and vegetables but can be found in yogurt, orange juice and milk.
Be smart to prevent
health issues use less salt and eat less processed foods to be Healthy.
Nutrition Is Important!
Eating a variety of foods helps keep the balance.
Remember to follow the MyPlate Recommendations
For more information on USDA's MYPlate.gov, go to http://www.choosemyplate.gov/
● Enjoy your food, but eat less.
● Avoid oversized portions.
Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
● Compare sodium in foods like soup, bread,
and frozen meals - and choose the foods with lower numbers.
● Drink water instead of sugary drinks.