Learning About Sodium

Learning About Sodium

How to Read a Food Label

Nutrition Facts Nutrition information can help you decide whether to include particular foods in your diet. Learning how to read nutrition labels can help you control how much sodium you take in daily. Compare the serving size listed with the amount you plan to eat or drink. Then multiply the serving size that you actually eat/drink and the sodium content. Example: 16 piece serving has 230mg sodium. If you eat/drink 10 servings you would take in 2300mg of sodium.

Things to Know About Salt Sodium Content in Foods When food companies do not add salt or sodium to their products they may be labeled as one of the following: 1. Unsalted 2. No salt added 3. Without added salt

Sodium Content (cont.) These terms may appear on food labels and each one has a different meaning. reduced sodium sodium content is lessened by 25% light in sodium - sodium content is lessened by 50% low sodium contains less than 140mg of sodium per serving very low sodium - contains less than 35mg of sodium per serving sodium free contains less than 5mg of sodium per serving unsalted or no salt added made with no salt added **reduced, light, and unsalted foods could still have large amounts of sodium.

Sodium Content (cont.) Ingredients List Sodium can be listed in any of these forms: Salt Sodium Na, the chemical symbol for sodium Sodium chloride Baking soda Monosodium glutamate, also know as MDG Sodium citrate Sodium ascorbate Sodium benzoate Sea salt

Salt Substitutes, Medicines, and Other Salts Be sure to talk to your health care provider if you are considering using salt substitutes like Mortan s Salt Substitute, Mortan s Lite Salt, or No Salt because they usually have potassium chloride and too much potassium may be harmful for people with certain medical conditions and may change how their medications work. Antacids, Alka-Seltzer, and Bromo-Seltzer, Laxatives and some cough medicines may have large amounts of sodium. Read the labels carefully and buy sodium-free brands. If sodium is listed on the label, the product has salt in it and you should try not to use it.

Food Choice Guidelines Reading and understanding nutrition labels will help everyone make better choices for a sodium controlled diet. It is important to watch portion sizes in all of the foods you eat. Try to make sure your diet is rich in vegetables, fruits, lean proteins, and whole grains. Some grocery stores have low-sodium sections within the store. If you can t find it, as your grocer if one is available.

Fruits Better Choices Not recommended Fresh, frozen, unsweetened canned and dried fruit No sugar added fruit juice Dried fruits with sodium added

Vegetables Better Choices The items in the not recommended column are creditable but do contain high amounts of sodium. Not Recommended Fresh, frozen, no-salt added canned vegetables No-salt added tomato juice or vegetable juice No-salt added tomato products in a can or jar Frozen or canned vegetables with added salt Don t use those packaged with sauces, butter, or breading Sauerkraut, pickled vegetables, and olives

Grains and Starches Better Choices Whole grain bread, dinner rolls, bagels, English muffins, pita, tortillas Unsweetened cereals Regular oatmeal or hot cereals Baked/low fat/unsalted crackers Homemade from scratch pancakes, muffins, and bread mixes the items in the not recommended column are creditable but do contain high amounts of sodium Not Recommended Croissants, scones, and biscuits Instant oatmeal/instant hot cereal Mixes or convenience packed, canned, or grain items like pasta salad, rice mixes, oriental noodles, stuffing, and casseroles Canned soup/broth Refrigerated or frozen dough products

Meat/Meat Alternates Limit meats that are flavor enhanced, marinated, broth added. These meats have added sodium. The items in the not recommended column are creditable but do contain high amounts of sodium Better Choices Fresh or frozen lean cut plain meats Water packed tuna or chicken Reduced sodium luncheon meats Eggs (limit yolks) No salt added peanut butter or nut butters No salt added nuts Dried legumes or no salt added canned legumes like kidney beans, navy, pinto, lentils, or chickpeas Unsalted tofu Not Recommended Cured, salted, or processed meats like bacon, chipped beef, corned beef, hot dogs, ham, sausage, or jerky Regular luncheon meats Regular peanut butter or nut butters Salted nuts Regular canned legumes like navy, pinto, kidney, chickpeas, or lentils Salted tofu

Milk/Dairy Better Choices Unflavored low-fat or skim milk Low-fat or fat free yogurt Low-fat or fat free hard cheeses like cheddar, swiss, Monterey Jack, mozzarella (make sure to follow the correct portions sizes) Cottage cheese is creditable but does contain high amounts of sodium Not Recommended Buttermilk Cottage cheese

Seasoning with Herbs and Spices You can use herbs, spices, and salt free seasonings to make your food more flavorful and taste better. Better Choices Mrs. Dash Garlic powder and onion powder Pepper Lemon juice No added salt ketchup, mustard, BBQ sauce, and salsa Not Recommended Seasoning salt, celery salt, garlic salt, onion salt Meat tenderizer Salted marinades, soy sauce, teriyaki sauce, and cooking wine

Eating Away From Home Try and look up the nutritional facts on-line before you go out Do not add salt to your foods Consider the portion sizes of restaurants and consider sharing whenever possible Choose fresh fruit/vegetable cups for your appetizers Ask for your salad dressing on the side Choose water instead of soda Order from the light section and ask for salt free options

Conclusion Always discuss your body s sodium levels with your health care provider or a registered dietitian. Keeping your body s sodium level in a normal range will help support a healthy lifestyle.

Notes

** This learning module is worth 1 hour of Growing Futures training** Return your completed post test by mail, fax or email to: NDC 605 31 st Ave SW, Suite 1 Minot, ND 58701 ndc@minot.com 701-838-6794 (fax)