What’s Shaking…Too Much Salt

What’s Shaking…Too Much Salt

March 10 – 16, 2017 is National Salt Awareness Week. Salt is the main source of sodium in the American diet.  Sodium is a mineral only needed by the body in small amounts.  It is found in foods, mostly as sodium chloride.

Sodium has an important role in maintaining good health, however, over-consumption of sodium may lead to chronic diseases. According to the American Heart Association, Americans consume more than twice the recommended daily amount.  The US Dietary Guidelines recommended amount is 1,500 milligrams a day.  Most Americans consume 3,400 milligrams a day.

Sodium occurs naturally in some foods, but most of the sodium in the American diet comes from processed foods, restaurant meals, and as seasonings. Table salt is composed of sodium and chloride elements.  One teaspoon of salt contains 2,000 milligrams (mg) of sodium.

For a healthful diet, it is important to eat a variety of foods. Choose a varied diet that has only a moderate amount of sodium.

When shopping, read the labels on food items. Select the foods with the lowest levels of sodium.  To cut down on sodium in your diet, use these foods less often:

  • Canned and processed convenience foods
  • Salty snacks and crackers
  • Processed cheeses
  • Salted, smoked, or cured meats
  • Pickled or canned fish
  • Canned soups and meats
  • Pickles, sauerkraut, relishes
  • Ingredients used in home baking and cooking (baking powder, soda, and MSG)

Another way to cut down on sodium is by using less salt in cooking. Use herbs and spices for seasoning instead of salt.  Flavor is a very important component in the enjoyment of food.  A famous gourmet once said, “Flavor is the soul of food; and herbs, seasonings and spices are the soul of flavor.”  Remove your saltshaker and replace it with an herb shaker.  A healthy alternative seasoning to sodium, herbs and spices add zest and flavor to food.

When dining out, select broiled poultry, fish, or other broiled or grilled meat entrees. Request foods be prepared without salty seasonings. Order green salads with oil and vinegar dressing or ask for the dressing to be served on the side.

Varieties of salt substitutes are available in the spice section at your grocery store.  Potassium chloride is the major component of these products.  Check with your doctor before using salt substitutes.

Try these recipes and see how tasty foods low in salt can be:

All-Around Mix

2 teaspoons garlic powder

2 teaspoons onion powder

2 teaspoons paprika

2 teaspoons white pepper

2 teaspoons dry mustard

1 teaspoon ground celery seeds

Use to season salads, meats, poultry, or vegetables.

 

Shake and Make

2/3 cup nonfat dry milk powder

½-teaspoon pepper

½-teaspoon dry mustard

2 teaspoons low-sodium chicken-flavored bouillon granules

½-teaspoon poultry seasoning

Use as a crispy coating for fish, poultry, or meats. Cook according to recipe.  About 2/3 cup is enough for one chicken or several fish fillets.


References

Mankato Health Program Foundation Inc., Mankato MN

American Heart Association, heart.org

For further information, contact:
Dorothy C. Lee, C.F.C.S.
UF/IFAS Extension Escambia County
3740 Stefani Road
Cantonment, FL 32533-7792
(850) 475-5230
dclee@ufl.edu

 

To Salt or Not to Salt? Reasonable Tips for Sodium Control

To Salt or Not to Salt? Reasonable Tips for Sodium Control

saltIt’s a fact. We need salt in our diets. Our bodies need sodium, which we usually get through salt, to maintain fluid balance and blood volume. Unfortunately, most of us consume at least twice as much sodium as we need.

The main culprit for sodium intake is not the salt we sprinkle on food, nor is it the salt we use when we cook. It’s the processed foods we grab to make meal preparation quicker and easier – the breads, soups, pizza, cheese, snacks, and more. For example, most of us require only 1,500 mg of sodium, or ¾ teaspoon, per day. Just one slice of a typical frozen pizza contains more than half that amount.

It’s a good idea to buy fresh, frozen, or low sodium veggies, choose roasted meats over processed lunch meats, and read labels to find low sodium choices when possible. How do you know your item is low sodium? It should contain 140 mg or less of sodium per typical serving. If that’s hard to remember, just look for foods with a Daily Value (DV) of 5% or less.

Soup is one of the worst offenders when it comes to sodium content. Unfortunately, when commercial soups are cooked at a high temperature long enough to kill potentially harmful bacteria, the soups lose some of their flavor. Salt offers a cheap and easy way to make up for that loss. Still, many soups can be a great choice, especially if you’re counting calories. How can you enjoy a quick cup of soup without loading up on the salt? Start with a can of light or reduced sodium soup then add your favorite fresh or unseasoned frozen veggies. You’ll still get more sodium than you would with homemade soup but you’ll get much less than in typical canned soup, with an added nutrient and fiber boost.

With a few changes, you can reduce your sodium and still enjoy tasty meals!

References:

University of Florida IFAS Extension, Keeping the Pressure Down, Lesson 4: DASH Diet – Balancing Minerals.

Dahl W & Foster L. Shopping for Health: Sodium

Nutrition Action, Do You Want to Discover Ways to Cut Salt from Your Diet? 10/17/2016

 

Celebrate National Nutrition Month

Celebrate National Nutrition Month

NNM 2016 Logo2Celebrating the Academy of Nutrition and Dietetics National Nutrition Month each March is the perfect time to focus on your health needs and set new nutritional goals. A couple of key messages for this year’s theme include discovering new ways to prepare meals that trim sodium and practicing mindful eating behaviors. Make it your goal to incorporate at least one of the following tips into your lifestyle so you can “Savor the Flavor of Eating Right!”

Get Creative with Herbs and Spices

Instead of adding salt or condiments high in sodium to your food, consider using herbs such as rosemary, basil, mint, oregano, or cilantro. Spices such as cinnamon, ginger, paprika, pepper, and cumin are another great option to include in your favorite meals. Flavoring with herbs and spices instead of salt can help reduce your sodium intake without sacrificing taste.

Appreciate Each Bite

Take time to appreciate every flavor, texture, and the overall eating experience at each meal. Eating slowly and enjoying every bite gives your stomach time to tell your brain that you are satisfied. This practice may help you eat less overall, as well as assist you in reaching your nutritional goals.

Practice Mindful Eating

Think about where you eat a majority of your meals. Eating at your desk or in front of a television can be distracting and may cause you to overeat. Aim to find a place where you can focus solely on your meal instead of trying to multitask while eating.

To learn more about how you can savor the flavor of eating right, visit www.eatright.org or contact your local UF/IFAS Extension Office.

 

Hypertension and Your Health

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Check your blood pressure regularly to monitor hypertension.

Check your blood pressure regularly to monitor hypertension.

For World Health Day on April 7, the World Health Organization (WHO) chose to highlight high blood pressure as a major public health concern.  This chronic disease is responsible for increasing the risk for heart disease and stroke, which are the leading causes of death in the United States.  The Centers for Disease Control and Prevention (CDC) estimate that 68 million (1 in 3 adults) in the United States have high blood pressure, also known as hypertension.  Because many people show no signs or symptoms of the disease, hypertension is known as a “silent killer” because people often don’t realize they have it.

Having your blood pressure checked regularly is the only way to know if you have a problem. Checking your blood pressure is easy. Your doctor will do this during regular visits, or you can find an automatic blood pressure machine at most pharmacies and major grocery stores.  Do you know what your numbers should look like?

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Blood Pressure Levels

Normal

Systolic: less than 120 mmHg
Diastolic: less than 80 mmHg

At risk (pre-hypertension)

Systolic: 120–139 mmHg
Diastolic: 80–89 mmHg

High

Systolic: 140 mmHg or higher
Diastolic: 90 mmHg or higher

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What Can You Do?

Many factors can influence your blood pressure, which is defined as the force of blood against your artery walls during circulation.  Although hypertension risk can be hereditary and tends to increase as we get older, many other factors can be controlled to reduce your risk of developing the disease.  The CDC identifies the use of tobacco or alcohol, as well as being overweight, not getting enough daily physical activity, and excessive dietary sodium as controllable risk-factors. 

  • Take action to manage your weight by reducing excess calories, fat, and sugar.
  • Increase your physical activity everyday, even if it is just walking 30 minutes a day.
  • If you smoke, stop now. 
  • If you consume alcohol, do so in moderation.
  • Reduce your sodium intake.

Most sodium in the American diet comes from salt added during food processing.  The Dietary Guidelines for Americans (2010) recommends reducing daily sodium intake to no more than 2,300 milligrams (mg) for adults, and to no more than 1,500 mg for persons over the age of 51, African Americans, or those with diabetes or chronic kidney disease.  Americans can reduce their sodium consumption in several ways:

  • Read the Nutrition Facts label for the sodium content of purchased products and look for lower sodium options.
  • Consume more fresh foods and fewer processed foods, such as canned soups, cured meats, condiments, and prepackaged meals.
  • Eat more home-prepared meals, where you have more control over added salt.  Don’t use seasonings that contain sodium.
  • When dining out, ask that salt not be added or choose lower-sodium options, if available.

Don’t wait.  Check your blood pressure today and talk to your doctor if you are concerned about your risk for developing chronic hypertension.  For more information about lifestyle changes and hypertension, click here.  For information on reading labels and ideas on how to cook with less sodium, click here.

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References:

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The Centers for Disease Control and Prevention, High Blood Pressure.  http://www.cdc.gov/bloodpressure/index.htm

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010. http://www.dietaryguidelines.gov

Linda B. Bobroff, PhD, RD, LD/N, professor and Extension nutrition specialist; Department of Family, Youth and Community Sciences; , Nutrition for Health and Fitness: Sodium in Your Diet. Institute of Food and Agricultural Sciences; University of Florida, September 2012. http://edis.ifas.ufl.edu/he696