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______________________ February2s.2004
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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.
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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