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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