Decreasing the Sodium in Your Diet

Transcription

1 Decreasing the Sodium in Your Diet Using less sodium in your diet may help you: Lower your blood pressure Prevent your body from swelling with extra fluid Decrease the strain on your heart Allow your medicines to work better Decrease shortness of breath How to cut down on sodium: Compare sodium in food products. Read the food labels and choose products with lower sodium levels. Cook at home more often. Prepare meals from scratch (avoid boxed, refrigerated or frozen meals, unless low in sodium). Eat more fruits and veggies. Pile your plate with fresh or frozen vegetables and fruits which are naturally low in sodium. Watch your meat dishes. Processed, smoked and cured meats are high in sodium. Also chicken, turkey, pork and fish are often injected with high-sodium liquids. Check food labels for sodium levels. Check restaurant websites and menu information. Check the sodium levels before you order meals. Switch to whole food snacks. Processed snack foods, cookies and desserts can add sodium to your diet. Instead snack on fresh fruits, unsalted nuts, or air-popped popcorn. Consider portion size. Each time you eat twice the amount of the listed serving size on the package, you are doubling your sodium intake. Cut back on condiments. Marinades, salad dressings, ketchup and soy sauce may be high in sodium.

2 What do I need to look for on food labels? To figure out if a product contains sodium, look at the ingredient list on the food label for the these words: Salt (sodium chloride) Monosodium glutamate (MSG) Baking soda (sodium bicarbonate) Baking powder Sodium propionate Always read the Nutrition Facts label to compare sodium content of foods. Look at the amount of sodium per serving and the % Daily Value. Foods that have a % Daily Value of 5% or less is low in sodium. Foods that have a % Daily Value of 20% or more it is high in sodium. Refer to the guide below about label claims. Label Claim Sodium free Low sodium Moderately low sodium Reduced sodium Amount of Sodium per serving 5 mg or less 35 mg or less 140 mg or less Much less than the regular item but more than 140 mg per serving Example Food Label:

3 Use the table below to know how much sodium will be in each serving when cooking or baking. Milligrams of Sodium Amount Per Serving Number of Servings in a Recipe Amount of Salt ¼ teaspoon ½ teaspoon teaspoon ½ teaspoons teaspoons For example: A recipe that serves 4 and calls for 1 teaspoon of salt will contain 575 mg of sodium per serving. Salt Substitute Information Table salt is sodium chloride. Potassium chloride may be used instead of sodium chloride in prepared foods. The products listed below with an asterisk (*) have high amounts of potassium and should not be used by anyone with kidney disease. Use caution with food products that are reduced fat, fat free, or labeled as good for your heart. These may be higher in sodium and calories. Product Serving Size Sodium (Milligrams or mg) Potassium (Milligrams or mg) Salt 1 teaspoon Mrs. Dash 1 teaspoon 0 40 Spike Salt Free 1 teaspoon 0 96 Veg-It 1 teaspoon Less than 65 Less than 65 *Adolph s Sodium ¼ teaspoon Free Tenderizer Accent Low Sodium 1 teaspoon Seasoning Salt Sense 1 teaspoon Pleasoning Mini- 1 teaspoon Mini Salt *Morton Lite Salt 1 teaspoon *Morton Salt 1 teaspoon Substitiute *No Salt 1 teaspoon *Nu-Salt 1 teaspoon Kosher Salt 1 teaspoon Try these herbs, spices and seasonings to cut the salt but not flavor. Lemon/lime juice Onion powder Fresh or dried herbs Citrus zest Garlic powder Flavored pan sprays Lawry s Seasoned Pepper Fresh garlic Molly McButter Dry mustard Tabasco Sauce Pepper (white/black) Scallions, onions, shallots Dried horseradish Bottled hot sauces Vinegar Celery powder Fresh hot peppers

4 Beef: dry mustard, marjoram, nutmeg, onion, sage, thyme, pepper, bay leaf Pork: onion, garlic, sage, serve with applesauce or sliced apples Lamb: mint, garlic, rosemary, curry, spiced apricots Poultry: paprika, thyme, sage, parsley, mushrooms Fish: dry mustard, paprika, curry, bay leaf, lemon juice, mushrooms Eggs: pepper, dry mustard, paprika, curry, green pepper, mushrooms Asparagus: lemon juice Green beans: marjoram, nutmeg, dill weed, lemon juice Broccoli: lemon juice Cabbage: dill seed, mustard dressing Cauliflower: nutmeg Corn: green pepper Peas: mint, parsley, mushrooms, onion Potatoes: parsley, mace, garlic, green pepper, onion Squash: ginger, mace Summer squash: parsley, onion Sweet potatoes: cinnamon, nutmeg, orange juice, apples Tomatoes: basil, oregano Regular versus Low Sodium The table below compares regular and low sodium food items. Portion Food Sodium (mg) Food Sodium (mg) 1 cube Bouillon 960 Bouillon, unsalted 3 ½ cup Corn, canned 192 Corn, frozen or canned 1 with salt without salt 3 ounces Corned beef 800 Fresh roast beef 60 1 teaspoon Garlic salt 1480 Garlic powder 1 3 ounces Ham 1025 Fresh pork 60 ¾ cup Instant oatmeal 180 Regular oatmeal 5 ¼ cup Pasta sauce, No salt added pasta 25 canned sauce ¼ cup Peanuts, salted 246 Peanuts, unsalted 2 2 tablespoons Peanut butter Unsalted peanut butter 0 1 large Pickle 1425 Cucumber 1 1 cracker Saltine cracker 70 Low sodium saltine 7 cracker 1 tablespoon Soy sauce 1029 Soy sauce, reduced 840 sodium ½ cup Tuna 384 Tuna, 50% less salt ounces Turkey ham 865 Fresh turkey 75 4

5 Limit Foods High in Sodium Foods vary in sodium content. Always check labels. Try to select foods from the low or moderate sodium categories. Portion size will make a difference in sodium amounts. Sodium Content Low Sodium 0-35 mg per serving Moderate Sodium mg per serving Bread, Cereal, Rice, Pasta Vegetables Fruits Puffed wheat and rice Shredded wheat Slow cook hot cereal cooked without salt Rice, pasta, noodles cooked without salt Fresh vegetables Frozen vegetables without any sauces Canned if no salt added Any cooked without salt Fresh, frozen, or canned fruit Fruit juice Bread, biscuits, muffins, pancakes, baked goods, crackers without salt, some ready to eat cereals Fresh or plain frozen vegetables: All cooked with less than 1/8 tsp salt Dried fruits Milk, Yogurt, Cheese Low-sodium cheese Milk, yogurt, cheese Ice cream, pudding Meat, Poultry, Fish, Dried Beans, Eggs, Nuts Fats, Oils Sweets Miscellaneous Eggs Unsalted peanut butter Beans, peas & lentils (cooked dry without salt) Oils, nuts (lightly salted) Low sodium salad dressings (oil and vinegar) Honey, jam, jelly, gelatin, hard candies, sherbet Carbonated soft drinks, sugar-free powdered drink mixes Coffee, tea Vinegar Fresh meat, poultry, fish (check label) Peanut butter, Frozen fish fillets Fresh shrimp Low or reduced sodium tuna Reduced sodium deli meats Butter, tub margarine, Mayonnaise Most salted nuts Cakes, cookies Pies, doughnuts, Pastries Cocoa Ice cream High Sodium 140 mg or more per serving Many ready to eat cereals, crackers, breads, and snack foods, instant hot cereals, noodle mixes, instant potatoes, stuffing Canned vegetables Pickles Sauerkraut Tomato or V-8 juices Cottage cheese Buttermilk Bacon, ham, Canadian bacon Canned fish and meat Corned beef, dried beef Frankfurters/brats, hotdogs, sausage Deli meats, breaded shrimp Veggie burgers and soy products that resemble meat Smoked fish Some fresh meats injected with sodium solution (pork, chicken) Rinsed canned beans Bacon drippings, gravies Most salad dressings Cream pies Canned soup, marinades BBQ sauce, chili sauce Soy Sauce, mustard, ketchup Seasoned salts Frozen entrees Broth/ bouillon Olives, steak sauce 5

6 What should I know about fast food? Many fast foods contain high amounts of sodium. You can get the sodium content of foods at restaurants by asking the waiter/waitress at the restaurant. If the restaurant has a website, check for nutrition information online. Restaurant Food Item Sodium (mg) Burger King Whopper with cheese 1380 Culver s Classic Caesar with grilled chicken (no dressing) 1274 Culver s Butter burger bacon deluxe (single) 952 Pizza Hut Supreme pan pizza, 2 slices (large) 1820 Subway Sandwich, ham, foot long with cheese 2010 Taco Bell Bean burrito with red sauce 1190 Wendy s Hamburger, single ¼ lb, plain 620 Wendy s Hamburger, single ¼ lb, the works 1220 McDonald s Hotcakes with margarine & syrup 665 McDonald s Crispy Chicken Sandwich 800 Panera Egg and cheese bagel sandwich 790 Panera Broccoli Cheddar Soup 1390 Teach Back: What is the most important thing you learned from this handout? What changes will you make in your diet/lifestyle, based on what you learned today? If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers listed below. You can also visit our website at Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children s Hospital (AFCH) can be reached at: (608) Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) Your health care team may have given you this information as part of your care. If so, please use it and call if you have any questions. If this information was not given to you as part of your care, please check with your doctor. This is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each person s health needs are different, you should talk with your doctor or others on your health care team when using this information. If you have an emergency, please call 911. Copyright 6/2015 University of Wisconsin Hospital and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the Department of Nursing. HF#180 6