p ^ as ____________ B lack H istory M onth . W r X ______________________ February2s.2004 ■■wSS*<S< Spice Up Your Life! E a t Less S alt and Sodium African American Health Coalition, Inc. • You should cut hack on salt and sodium in your diet to help prevent or lower high blood pressure. If you have high blood pressure lowering it can reduce your chances o f heart disease and stroke. Í £ B lÍ ü Did you know.... Choose More Often: Table salt is made up o f two compounds<sodium and chloride. Most o f the sodium in your diet comes from processed foods. The remain ing comes from the salt added at the table, and salt added while cooking. Limit the amount o f sodium that you consume from all these sources to no more than 2,400 milligrams (mg) each day which is equal to about ! teaspoon o f salt. Tips to Eating Less Salt and Sodium Be a smart shopper: Chicken and turkey (take off skin) Read the fo o d label to fin d out more about what is in the foods you eat. This will help you choose foods to limit the amount o f sodium you eat to 2,400 mg each day. Lean cuts of meat Fish: Fresh or frozen Skim or I % milk, evaporated skim milk Nutrition Facts Cheese: lower or Serving Size. 1 cup (228 g) Serving Per Package 2 Size up your food. * reduced in sodium Compare the amounts you eat to the serving size given. If you Am ount Por Serving Loaf breads, dinner rolls, English muffin, bagels, pita, and salt-free chips Calories 260 Calories (torn fat 120 eat 2 cups and the serving size C ^Z vaS ) is 1 cup, you have to double the Total Fat 13q 20° amounts listed. Sodium 600mq 28% Check it out! Total Carbohydrate 31g 10% Saturated Fat 5q Cereals: some hot cereals and some ready-to-eat cold cereals lowest in sodium* Go easy in the kitchen. • Dietary Fiber Og Plain rice and noodles Use less salt and seasoned salt • Cholesterol 30mq 1. Here are the amounts of fat, 0% saturated fat, and cholesterol. Sugars 5g when you cook. Fresh, frozen, or no salt added canned vegetables Use spices and herbs or Fruits low sodium seasonings Protein 5g Vitamin A 4% • Calcium 15% reduced in sodium or onion powder, garlic • Calories powder, and sodium free Margarine, seasoning blends. vegetable oils Try these: • Sprinkle lemon juice over vegetables. • Season or marinate meat, poultry, and fish ahead of time with compare the amounts of total Iron 4% fat, saturated fat, and choles ‘ Percent Daily Values are baser! on a 2.000 calorie diet Y ogi Daily Values may tie higher or lower depending on your calorie needs: Soups: lower or like sodium free bouillon 2 Use the Percent Daily Valueto Vitamin C 2% 2.000 Less than 65g 80g Less than 20g 2Sg Cholesterol Sodium Less than 300mg L « s than 2 400mg 300mg Total Carbohydrate dietary F i t 2 flavorings like Calories per gram One serving of this food con tains about 20 percent of the Daily Value fortotal fat, which 2400m g 375 q 300g 5 those that have lower values. 2500 Total Fat Sat Fat Spices, herbs, and terol among brands. Choose g is about one-fifth o f the 30g amount of total fat you should Fat 9 • Carbohydrate 4 • Protein 4 oregano, garlic powder, onion powder, salt free seasoning have for the entire day. blends, vinegar, and fruit juices onion, garlic, and your favorite herbs before cooking to bring out the flavor. Buy foods with these claims more often. The food label may include terms such as: Choose Less Often: Take steps to make meals lower in salt and sodium. • • Hogmaws, ribs, and chitterlings • Smoked or cured meats like bacon, bologna, hot dogs, ham, Use smoked or salt-cured meat products only in small amounts corned beef, luncheon meats, and sausage for flavoring. • • Canned fish like tuna, salmon, sardines, and mackerel** instead of country ham. • Buttermilk+ Rinse canned vegetables and • Most cheese spreads and cheeses Prepare fresh lean pork roast • • sodium free • reduced (or less) sodium • very low sodium • light in sodium • low sodium • unsalted («31® isillIB istilM isüffl fish such as tuna to remove Salty chips, nuts, pretzels, or some sodium. Take the lead at the table. pork rinds Some cold (ready to eat) cereals highest in sodium, Be in control at the restaurant. • instant hot cereals Choose foods without sauces. If you prefer, ask for sauce and • salad dressing to be served “on the side.” • instant noodles, boxed mixes like rice, scalloped potatoes, Ask for your meal to be prepared without salt or monosodium macaroni and cheese, ++ and some frozen dinners, pot pies and glutamate (MSG). Then if you must, you can add a small amount pizza* of salt. • Regular canned vegetables** • Pickled foods like herring, pickles, relish, olives, or sauerkraut • Regular canned soups, instant soups sodium," “low sodium,” "sodium free,” or “no salt added.” • Butter, fatback, and salt pork Buy fruits and vegetables for snacks. Choose chips, crackers, or • Soy sauce, steak sauce, salad dressing, ketchup, barbecue • Check the things you will do to eat less salt and sodium. • Read frxxl labels. Choose foods that have the lowest Percent Daily Value for sodium, Also buy foods that are labeled "reduced • Quick cooking rice and nuts that are lower in sodium. • Take the salt shaker off the table. • Choose no salt added regular canned vegetables, vegetable • Remove the salt shaker. Keep the pepper shaker. sauce, garlic salt, onion salt, seasoned salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium glutamate Taste the food first. If you must add salt, use (MSG)* one “shake” instead of juices, soups, sauces, and gravies. Most frozen vegetables • Head the fond label to choose those lower in sodium. without sauces are low in sodium. • * Rinse canned fish or vegetables before using. • Chixise fresh or frozen lean cuts of meat, fish, and poultry. + • Season your food with herbs and spices instead of salt. ++ Modify cooking directions and prepare with less salt, i f possible. Although buttermilk is high in sodium. I percent or skim buttermilk can be used in cooking to replace whole milk or fat. isHIIB two or more. Cut down on the amount of salty prepared sauces or condiments you use. 1S& illim a ll« isüiBI ; ö :( |M U.S. Department of Health and Human Services NATIONAL HEART. LUNG. AN D BLOOD IN STITU TE i Public Health Service National Institutes of Health National Heart, Lung, and Blood Institute NIH Publication No. 97 4064 September 1997 ORMH OFFICE OF RESEARCH ON MINORITY HEALTH For more information contact AAHC at 503-413-1850 or visit the AAHC website at www.aahc-portland.org s I