Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Healthy Eating the Lower Sodium Way Lesson 2

The Healthy Eating Manual, Nutrition Resource Centre, Canada’s Food Guide and Salt Choose vegetables and fruit prepared with little or no added fat sugar or salt. Choose grain products that are lower in fat, sugar or salt. Select lean meat and alternatives prepared with little or no added fat or salt. Limit foods and beverages high in calories, fat, sugar, or salt.

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 What is sodium? 1 teaspoon of salt = 2,300 mg sodium Salt Sodium chloride

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Test Your Sodium Savvy TRUE OR FALSE?

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 TRUE or FALSE? 1. If you do not add salt to your food, your diet will be low in sodium. FALSE

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Sources of sodium slice of pizza =1770 mg hot dog = 670 mg 1 cup canned soup = 835 mg 1 dill pickle = 833 mg

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 TRUE or FALSE? 2. If your blood pressure is normal, you do not need to worry about your sodium intake. FALSE

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 What are the health risks of too much sodium? High Blood Pressure (>140/90 mmHg) Heart failure Heart attack Stroke Did you know that 1 in 4 adults in Canada has high blood pressure?

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Other health risks of too much sodium Stomach Cancer Kidney stones Osteoporosis Fluid Retention

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 TRUE or FALSE? 3. Most Canadians consume too much sodium. TRUE

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 How much is too much sodium? More than 2,300 mg of sodium per day is too much! Less is better: –Adequate Daily Sodium Intake (for healthy individuals): 1,500 mg for people aged ,300 mg for people aged ,200 mg for people over age 70 Did you know that over 85% of Canadian men and 60% of women consume more than 2,300 mg of sodium per day.

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 TRUE or FALSE? 4. Foods labeled “Sodium Reduced” are low in sodium. FALSE

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Reading Food Labels for Sodium Reduced Sodium CrackersLow Sodium Crackers

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Sodium101.ca

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 TRUE or FALSE? 5. Fresh foods are low in sodium. TRUE

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Compare two menus… TOO HIGH Breakfast Bacon, egg and cheese sandwich 1 cup orange juice Lunch 6” assorted sub small bag of chips small cola Supper frozen meat lasagna 1 cup Caesar salad 1 cup 1% milk TOTAL SODIUM3496 JUST RIGHT Breakfast 1 cup large flake oatmeal 3/4 cup plain yogurt 1 cup strawberries Lunch 1 cup homemade bean and barley soup 1 cup raw vegetables 2 Tbsp hummus apple Supper grilled chicken with herbs 1 cup brown rice 1 cup broccoli and carrots 1 cup skim milk TOTAL SODIUM963

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Healthy Eating the Lower Sodium Way case scenarios

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Healthy Eating the Lower Sodium Way! Case Scenario #1 You would like to choose lower sodium meals when you go out to eat. Put the restaurant meals below in order of the amount of sodium they contain (from lowest in sodium to highest in sodium)  Chicken fajitas  Grilled chicken garden salad (oil and vinegar dressing)  Cheeseburger and fries  Sushi dinner (california rolls, miso soup and salad)  Broiled fish, baked potato and steamed vegetables

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Case Scenario #1 ANSWER From lowest in sodium to highest in sodium: 1.Broiled fish, baked potato and steamed vegetables 120 mg 2.Grilled chicken garden salad (oil and vinegar dressing) 1110 mg 3.Sushi dinner (California rolls, miso soup and salad) 1432 mg 4.Cheeseburger and fries 2080 mg 5.Chicken fajitas 2370 mg

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 You are trying to reduce the amount of salt that you add at the table and in cooking. Which is the best option: a)switch to sea salt b)use a salt substitute c)use garlic or onion salt d)use an herb seasoning blend e)all of the above Healthy Eating the Lower Sodium Way! Case Scenario #2

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Case Scenario #2 ANSWER You are trying to reduce the amount of salt that you add at the table and in cooking. Which is the best option: a)switch to sea salt b)use a salt substitute c)use garlic or onion salt d)use an herb seasoning blend e)all of the above

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 You would like an afternoon snack. Which of the following foods is considered high in sodium (more than 400 mg sodium per serving)? (Check all that apply).  ½ cup cottage cheese  100% whole wheat bagel  1 cup vegetable drink  coffee shop raisin bran muffin  2.5 oz (75 g) smoked salmon Healthy Eating the Lower Sodium Way! Case Scenario #3

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Case Scenario #3 ANSWER Which of the following foods is considered high in sodium (more than 400 mg sodium per serving)? (Check all that apply).  ½ cup cottage cheese 500 mg  100% whole wheat bagel 600 mg  1 cup vegetable drink 690 mg  coffee shop raisin bran muffin 790 mg  2.5 oz (75 g) smoked salmon 589 mg

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Compare the nutrition information of two soups. Which soup is lower in sodium? SOUP ASOUP B Healthy Eating the Lower Sodium Way! Case Scenario #4

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Case Scenario #4 ANSWER Compare the nutrition information of two soups. Which soup is lower in sodium? SOUP ASOUP B

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 You would like to make a lower sodium supper. Which of the meals are lower sodium choices (less than 400 milligrams sodium per meal)? (Check all that apply).  Spaghetti with store-bought pasta sauce  Grilled chicken burger and baked sweet potato fries  Shrimp and vegetable stir-fry with teriyaki sauce  Salmon kebabs, grilled vegetables and basmati rice Healthy Eating the Lower Sodium Way! Case Scenario #5

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Case Scenario #5 ANSWER Which of the supper meals are lower sodium choices (less than 400 milligrams sodium per meal)? (Check all that apply).  Spaghetti with store-bought pasta sauce 653 mg  Grilled chicken burger and baked sweet potato fries 283 mg  Shrimp and vegetable stir-fry with teriyaki sauce 807 mg  Salmon kebabs, grilled vegetables and basmati rice 97 mg

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 You would like to make a low sodium lunch. Which sandwich fillings are lower sodium choices (less than 400 milligrams sodium per serving)? (Check all that apply).  egg salad (2 eggs + mayonnaise)  2.5 oz (75 g) deli ham  2.5 oz (75 g) deli turkey breast  tuna salad (2.5 oz (75 g) tuna packed in water + mayonnaise)  2 Tbsp natural peanut butter  1 oz (30 g) low-fat cheese, cucumber, tomato and lettuce Healthy Eating the Lower Sodium Way! Case Scenario #6

Lesson 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Case Scenario #6 ANSWER Which sandwich fillings are lower sodium choices (less than 400 milligrams sodium per serving)? (Check all that apply).  egg salad (2 eggs + mayonnaise) 203 mg  2.5 oz (75 g) deli ham 829 mg  2.5 oz (75 g) deli turkey breast 900 mg  tuna salad (2.5 oz (75 g) tuna packed in water + mayonnaise) 333 mg  2 Tbsp natural peanut butter 2 mg  1 oz (30 g) low-fat cheese, cucumber, tomato and lettuce 363 mg