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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (April 28, 2004)
(Elie |Jortlanh © berruer A p ril 28, 2004 ■^1 H w S §g§ AWWWV Page B6 Spice Up Your Life! Eat Less Salt and Sodium African American Health Coalition, Inc. You should cut back on salt and sodium in your diet to help prevent or lower high blood pressure. I f you have high blood pressure lowering it can reduce your chances of heart disease and stroke. 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. • Chicken and turkey (take off skin) • Lean cuts of meat • Fish: Fresh or frozen • Skim orl% m ilk, Tips to Eating Less Salt and Sodium Be a smart shopper: 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. evaporated skim milk • Size up your food. Nutrition Facts Serving Size: 1 cup (228 g) Serving Per Package 2 Cheese: lower or Compare the amounts you eat reduced in sodium to the serving size given. If you Amount Per Serving • eat 2 cups and the serving size Calories 260 Calories from fat 120 Loaf breads, dinner rolls, English muffin, bagels, pita, ....................... and salt-free chips Total Fat 1 kj__________ is 1 cup, you have to double the '.'2 amounts listed. Saturated Fat 5g • • Cholesterol 30mg Total Carbohydrate 31 g • Use less salt and seasoned Plain rice and noodles when you cook. • Fresh, frozen, or no salt added canned vegetables Use spices and herbs or • Fruits low sodium seasonings Dietary Fiber Og_____________0% 1. Here are the amounts of fat, S u g a rs 5g________________________ saturated fat, and cholesterol. Calcium 15% • Margarine, seasoning blends. vegetable oils Sat Fat Cholesterol Spices, herbs, and Sodium Total Carbohydrate Dietary Fiber Total Fat flavorings like Sprinkle lemon juice over vegetables. • Season or marinate meat, poultry, and fish ahead of time with fat, saturated fat, and choles • Percent Daily Values are based on a 2,000 calorie diet. Your Dally Values may be hgtier or lower depending on your calorie needs. powder, and sodiunt free • compare the amounts o f total Iron 4% Catone» Try these: 2. UsethePercentDailyValueto W im A 4 ° 8 • Yitamin C 2% reduced in sodium or onion powder, garlic 10% Protein 5g Soups: lower or like sodium free bouillon Check it out! Sodium 600mg_____________ 28% lowest in sodium* Go easy in the kitchen. • Cereals: some hot cereals and some ready-to-eat cold cereals 2,000 terol among brands. Choose those that have lower values. 2.500 Lee» than 659 Lees than 209 Lees than 300mg le s s than 2.400mg One serving of this food con 80« tains about 20 percent of the 259 300mg 300g 2 400mg 375g 25« »« Daily Value fortotal fat, which is about one-fifth o f the amount of total fat you should Calories per gram: 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 • corned beef, luncheon meats, and sausage for flavoring. Canned fish like tuna, salmon, sardines, and mackerel** Prepare fresh lean pork roast instead of country ham. • sodium free • reduced (or less) sodium • very low sodium • light in sodium • low sodium • unsalted Smoked or cured meats like bacon, bologna, hot dogs, ham, products only in small amounts • • Use smoked or salt-cured meat Buttermilk + Rinse canned vegetables and • Most cheese spreads and cheeses 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.” • Quick cooking rice and 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** • Check the things you will do to eat less salt and sodium. • Read food labels. Choose foods that have the lowest Percent Daily Pickled foods like herring, pickles, relish, olives, or sauerkraut Regular canned soups, instant soups Value for sodium. Also buy foods that are labeled “reduced sodium,” “low sodium,” “sodium free,” or “no salt added.” • Buy fruits and vegetables for snacks. Choose chips, crackers, or • Butter, fatback, and salt pork • Soy sauce, steak sauce, salad dressing, ketchup, barbecue 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. • Taste the food first. If sauce, garlic salt, onion salt, seasoned salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium glutamate you must add salt, use (MSG)* one “shake” instead of juices, soups, sauces, and gravies. Most frozen vegetables • Read the food label to choose those lower in sodium. without sauces are low in sodium. • * Rinse canned fish or vegetables before using. • Choose 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, if possible. Although buttermilk is high in sodium. I percent or skim buttermilk can be used in cooking to replace whole milk or fat. two or more. • Cut down on the amount of salty prepared sauces or condiments you use. &ÜIW is iii« isSIHI U.S. Department of Health and Human Services NATIONAL HEART. LUNG, AND BLOOD INSTITUTE Public Health Service National Institutes of Health National Heart, Lung, and Blood Institute NIH Publication No. 97-4064 September 1997 ORMH O F F IC E O F R E S E A R C H O N M IN O R IT Y H E A L T H For more information contact AAHC at 503-413-1850 or visit the AAHC website at www.aahc-portland.org