Cut the Salt!
Project Sponsors USDA project funded through the Supplemental Nutrition Assistance Program School District of Philadelphia Department of Nutrition Sciences, Drexel University
What is Sodium? A mineral (like calcium and potassium) Found in table salt (sodium chloride) Found in foods Essential nutrient But most Americans get too much!
Importance of Sodium Maintains the water balance within cells Involved in the function of both nerve impulses and muscles. Athletes are often concerned about not getting enough sodium to replace what is lost through sweat; yet, sodium losses are easily replenished at the next meal.
High Blood Pressure & Edema Eating too much sodium can cause high blood pressure over time High blood pressure may lead to cardiovascular disease, kidney disease and stroke Consuming excess sodium may lead to edema or water retention ( bloat )
How Much is Too Much? All of us should have no more than 2300 milligrams (mg) of sodium in a day 2300 mg sodium = 1 teaspoon table salt African Americans, individuals over the age of 50 years, and anyone with high blood pressure or diabetes should have less (1500 mg a day)
How Much Do We Eat? Most of us eat 3,400 milligrams a day! 4000 3000 2000 1000 0 Maximum recommended amount Recommended amount for African Americans, people with diabetes, high blood pressure What we actually eat
Where is the Sodium? Canned foods (soups, vegetables) Packaged sauces (spaghetti) Some ready-to-eat cereals Packaged deli meats Breads Frozen dinners Dinners that come in a box Restaurant/Fast food Salad dressings and marinades Salted nuts Condiments (mustard, pickles, relish, etc.)
Ways to reduce sodium Cook foods at home from scratch! Fill up on fruits and veggies Choose low-fat milk and yogurt more often than cheese Use smaller amounts of condiments Use salt-free seasonings, spices, or herbs on veggies, meats, and other dishes
Ways to reduce sodium Read the label: Choose canned foods that say no salt added Compare amounts of sodium on the nutrition facts label and choose the product with the lowest % Daily Value of sodium
Ways to Reduce Sodium Within the Ingredients List, sodium is identified in a variety of ways: sodium alginate sodium ascorbate sodium bicarbonate (baking soda) sodium benzoate sodium caseinate sodium chloride sodium citrate sodium hydroxide sodium saccharin sodium stearoyl lactylate sodium sulfite disodium phosphate monosodium glutamate (MSG) trisodium phosphate Na
Ways to Reduce Sodium Packing on Food Labels Indicate Certain Claims: Sodium-free: Less than 5 milligrams of sodium per serving Very low-sodium: 35 milligrams or less per serving Low-sodium: Less than 140 milligrams per serving Reduced sodium: Sodium level reduced by 25% Unsalted, no salt added, or without added salt: Made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself.
Potassium Potassium is a very important mineral for the proper function of all cells, tissues, and organs in the human body It is an electrolyte a substance that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium Potassium is vital for heart function and plays a key role in skeletal and smooth muscle contraction
Eat more potassium! Many of us eat too little potassium Potassium is a mineral and electrolyte in our body, just like sodium. Blood pressure is healthiest when potassium and sodium are in balance potassium can lower blood pressure by blunting the adverse effects of sodium on blood pressure Fill up on your fruits, veggies, and milk, which have lots of potassium! What foods do you think are high in potassium?
Good Sources of Potassium Potato, baked, w/ skin Tomato paste Plain yogurt Sweet potato Clams, canned Orange juice, fresh Halibut, cooked Soybeans, cooked Tuna, yellowfin, cooked Lima beans, cooked Cod, Pacific, cooked Low-fat milk Bananas Spinach, cooked Tomato sauce Peaches, dried Apricots, dried Pinto beans, cooked Pork loin, lean, roasted Lentils Plantains Kidney beans, cooked
Take Home Messages: Sodium is an essential nutrient Americans often get too much sodium Be mindful of salt/sodium intake to preserve a healthy heart and optimal health. Read labels for the amount of sodium in the foods you eat and on the next grocery store trip try to find different foods with less sodium Share this information with your caregiver or household members Add foods with potassium to encourage a healthy heart such as bananas, potatoes, and fish
Questions? Thank You!