Ctrl (S)Alt Delete. Ottawa Public Health Date: March 2010 Prepared by: Ottawa Public Health Nutrition Team

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1 Ctrl (S)Alt Delete Ottawa Public Health Date: March 2010 Prepared by: Ottawa Public Health Nutrition Team

2 Agenda What, Where, How much Health Risks Which foods have sodium? How can you lower your sodium intake? Question Period 2

3 What is Sodium? What is Salt? Sodium: common mineral in ordinary salt Salt: a combination of sodium and chloride 1 teaspoon = 6 g of salt = 2400 mg of sodium Health Canada (It s your health) 3

4 What does sodium do? In the body: Controls blood pressure Helps muscles and nerves work properly Regulates acidity of blood and body fluids In food: Seasoning Flavour enhancer Preservative Texture enhancer 4

5 How much Sodium do we need? Age Group Adequate Intake (mg/day) Upper Limit (mg/day) What Canadians are eating Adult Youth (9-13 years old) Child (4-8 years old) From Canadian Community Health Survey 2.2 (2004) 5

6 Health Risks High blood pressure: 140/90 mm Hg Silent killer Risk factor for stroke, heart disease and kidney disease Have your blood pressure checked regularly by a health professional 6

7 Where is the most sodium in our diet? Processed and restaurant foods 77% 11% 12% Occurs Naturally in Foods 11% Added at the Table or in Cooking 12% Restaurant/Processed Foods 77% 7

8 Which foods have sodium? Vegetables and Fruit Lower in sodium All fresh produce is naturally very low in sodium Higher in sodium Canned vegetables Vegetable juices/cocktails Tomato/spaghetti sauces 8

9 Grain Products Lower in sodium Grains (rice, quinoa, barley, couscous ) Pasta and Rice Higher in sodium Breads Baked goods Breakfast cereals Crackers Seasoned rice and pasta Instant noodles oatmeal = 1 mg vs. flavoured instant oatmeal = 241 mg 9

10 Milk and Alternatives Lower in sodium Milk Soy beverages Yogurt Higher in sodium Cheese Cottage cheese 10

11 Meat and Alternatives Lower in sodium Beef, Pork, Poultry,Wild game Fish, some seafood Dried beans/lentils Unsalted nuts and seeds Higher in sodium Deli meats Canned beans Smoked and/or salted fish/seafood Canned fish Salted nuts and seeds 11

12 How can you lower your sodium intake? Read food labels Choose foods that are lower in sodium Cook your own food and modify recipes Eat out less often 12

13 Nutrition Claims Ingredient List Nutrition Facts Panel 13

14 14

15 % Daily Value Based on 2400 mg Adequate Intake 1500 mg Upper limit 2300 mg Use for comparison between products ONLY 15

16 Rule of Thumb 16

17 Ingredient list Words that mean Sodium : Salt Monosodium glutamate Baking powder, baking soda Disodium phosphate Sodium bisulfate Brine Garlic salt, onion salt, celery salt Soy sauce Sodium alginate, sodium benzoate, sodium hydroxide, sodium propionate 17

18 Different kinds of salt Table salt (refined salt) Iodized salt Kosher salt Sea salt (unrefined salt) Rock salt Pickling salt Seasoned salt All salts contain the same amount of sodium Salt substitutes contains little or no sodium 18

19 Nutrition claims for sodium Free Low Reduced Lower No added sodium/salt Light none or hardly any of this nutrient an example is sodium free a small amount an example is low sodium at least 25% less of the nutrient compared to the original an example is reduced in sodium At least 25% less sodium An example is lower in sodium No added salt, or ingredients that contain sodium can be used on foods that are reduced in sodium An example is lightly salted 19

20 Cooking tips Choose lower sodium ingredients Fresh herbs, flavoured vinegars, fresh garlic, lemon juice, salt-free spices Reduce or leave out salt in recipes When possible make your own 20

21 Commercial broth or bouillon Commercial broth has 990 mg per cup Sodium reduced broth (25% less than original) has 670 mg per cup Home made version contains 24 mg per cup 21

22 Low Sodium Tomato Base Substitute sodium reduced or No Salt canned tomatoes for regular canned tomatoes 335 mg vs 65 mg 22

23 Boost flavour without adding salt Use spices (basil, oregano etc) Tomato paste adds lots of flavor for little sodium Balsamic vinegar glaze adds some punch 23

24 Homemade Lower Sodium Spaghetti Sauce vs Commercial version 278 mg per cup 1090 mg per cup 24

25 Other uses for Tomato Sauce Tomato based soups Stove-top casseroles Fajitas Chili Pizza sauce Etc many tomato-based recipes have potential to be easily sodium reduced!! 25

26 Commercial spice mixes Many salty ingredients are used in these mixes Tacos provide 660 mg Beef Casserole 960 mg Make your own!!! 26

27 Eat out Less Often Limit how often you eat in restaurants Reduce fast-food and take-out meals Pack your lunch Ask for lower-salt versions Check the website for nutrition information 27

28 28

29 At the restaurant? Adding condiments to your burger? 640 mg 470 mg Top up your burger with lettuce, tomatoes and onion instead 29

30 Putting pressure on food suppliers Buy lower sodium products Once you have made a lower sodium purchase, contact the other manufacturer to let them know why you have not chosen their product Use their toll-free phone number or visit their Web site Call the winning product and let them know why they got your vote 30

31 But remember Reducing sodium is only 1 small part of a healthy diet! 31

32 Any questions? Call the Nutrition Line at ext Eat Right Ontario

33 33

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