Ctrl (S)Alt Delete Ottawa Public Health Date: March 2010 - PowerPoint PPT Presentation

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

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

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

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

How much Sodium do we need? Age Group Adequate Upper Limit What Intake (mg/day) Canadians are (mg/day) eating Adult 1500 2300 3200 Youth 1500 2200 3200 (9-13 years old) Child 1200 1900 2700 (4-8 years old) From Canadian Community Health Survey 2.2 (2004) 5

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

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

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

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

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

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

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 Ingredient List Panel Facts Nutrition Claims

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% 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Any questions? � Call the Nutrition Line at 613-580-6744 ext. 23403 � Eat Right Ontario 1-877-510-5102 32

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