Minimize Salt, Maximize Your Life

Transcription

1 Minimize Salt, Maximize Your Life Ashley Chamberlin HSCI 445: Lesson Plan Spring 2012 Target Audience: Adults, ages 18+ Duration: 15 minutes total (10 minute lecture, 5 minutes Q & A) Description: A brief session to teach the audience about the risks of a high-sodium diet and how to choose lower sodium foods. Materials needed: Slideshow presentation of instructional material (optional) Minimize Salt, Maximize Your Life Handout Box of pens/pencils 1/2 teaspoon measuring spoon "How Does Your Salt Stack Up?" display Small amount of salt Food models, picture displays, or fresh of: o Bottle of ketchup o Fresh apple o Beef hotdog o Can of tuna o Milk carton 5 packs of individually wrapped low-sodium crackers General objective: Understand the importance of a reduced sodium diet. Specific objectives: At the end of the session, participants will be able to: o Identify three risks associated with a high-sodium diet o Differentiate between high- and low- sodium foods o Recite two benefits from following a low-sodium diet Instructional Material: Introduction: Introduce yourself to the audience Involve audience participation by asking them to raise their hand if they have known someone who has: o High blood pressure? o Suffered from a stroke? o Had a heart attack? Reduced sodium lesson plan Page 1

2 If time allows, ask if anyone would like to share these experiences Discuss how the risks for these conditions and many more could be reduced by limiting salt intake (Pass out handouts to fill out during lecture) Body of Lesson: What is sodium? o Sodium chloride, NaCl, is a compound commonly referred to as salt o It is a needed by our bodies for a variety of functions including electrolyte balance, regulating fluids, and sending electrical signals throughout the body. Where is sodium found? o Table salt, frozen foods, processed foods, cured meats, condiments, etc. o (Pass around "How Does Your Salt Stack Up" display) How much sodium should I eat? o Less than 1,500 mg/day o As of January 2010, the American Heart Association reduced recommendations for ALL Americans from 2,300 mg to 1,500 mg/day o The Academy of Nutrition and Dietetics recommends this level for middle-aged and older adults and those with high blood pressure o (Use 1/2 teaspoon to demonstrate that 0.5 tsp= 1,200 mg sodium) o Average American consumes 3,000-4,300 mg sodium/day What are the risks of consuming too much sodium? o Higher risk of: Developing hypertension Retaining water Suffering from a stroke Having a heart attack Developing heart disease Etc. What are the benefits of reducing sodium? Less: o o o Medications Bloating Risk of heart disease More: o Money saved o Time with family & friends (longer life) o Flavor of foods (adding spices/herbs) How do I limit my salt consumption? Look for foods with 140 mg sodium or less o Don't go by % Daily Value because it is not based on 1,500 mg recommendation Lower sodium does not mean LOW sodium Pick fresh or frozen produce rather than canned Try unsalted nuts or crackers Reduced sodium lesson plan Page 2

3 Learning Activities: Season food with herbs instead of salt (Check out Mrs. DASH's line-- all are salt-free!) Ask for foods to be prepared with no salt at restaurants Conclusion: Remind the audience that sodium is necessary in our diet but it is a fine balance. As they have learned, are many ways you can reduce your intake and improve your health and wellbeing. Provide references for more information such as: American Heart Academy Academy of Nutrition and Dietetics Dash Diet Action Plan by Marla Heller, MS, RD During presentation: o Pass out handout in beginning o Slideshow presentation (optional) o Pass around salt display o Hold up 1/2 teaspoon measuring spoon during presentation After presentation: o Hold up the following food products one at a time and have participants raise their hand and call on them to answer if "yes" if they think it has less than 140 mg sodium/serving and is a low-sodium food. Answer "no" if it is not a low-sodium food. o After they answer, tell them if they are correct or not and the actual number. Give anyone who participates a pack of low-sodium crackers. Beef hotdog: No (585 mg) Ketchup: No (160 mg) Fresh apple: Yes (1 mg) Can of tuna: No (300 mg) Milk: Yes ( mg) Questions and Answer: Conclude the session with a brief (~5 minute) question and answer session lead by the audience. Method of Evaluation: Review the filled out handout quizzes to assess if established outcomes have been met. Assess the flow of the material for the allotted time and audience participation and understanding Summary: The following objectives were met by: o Identify three risks associated with a high-sodium diet: Risks discussed in introduction of topic activity, in the body, and were called upon in post-quiz o Differentiate between high- and low- sodium foods: Active learning activity allowed participants to apply knowledge of high and low sodium foods o Recite two benefits from following a low-sodium diet: Reduced sodium lesson plan Page 3

4 Benefits were discussed in body of lecture & recalled in post-quiz References: Academy of Nutrition and Dietetics. Heart Health and Diet from the Academy May < American Heart Association. American Heart Association, Building healthier lives free of cardiovascular disease May < U.S. Department of Health and Human Services. "Your Guide to Lowering Your Blood Pressure with DASH." April National Institutes of Health. Document. 9 May Reduced sodium lesson plan Page 4

5 Name: Minimize Salt, Maximize Your Life Please circle the correct answer. 1. True or False: American diets are lacking in sodium. 2. True or False: Sodium chloride is called table salt. 3. True or False: Fresh fruits and vegetables are naturally low-sodium foods. Please fill in the blanks to the following: 4. According to the American Heart Association, the recommended amount of sodium intake is mg/day. 5. The amount of recommended sodium equals teaspoon(s). 6. Three (3) health risks associated with high-sodium intake are: 1) 2) 3) 7. Two (2) benefits to reducing sodium are: 1) 2) Notes: Reduced sodium lesson plan Page 5

6 Quick Facts: Current recommendations for sodium are 1,500-2,300 mg sodium/day Americans are eating about 3,400 mg of sodium per day 10% of our average intake is due to natural sodium content An additional 10% is added by the salt shaker 80% of sodium comes from processed or prepared foods Quick Tips: Compare food labels for sodium content (look for 140 mg) Eat out less, cook more Load up on fruits and veggies Choose your meats wisely; avoid smoked and cured varieties Buy low-sodium snacks Check restaurant information for sodium content (you will be shocked!) Limit condiments Reduced sodium lesson plan Page 6