1. Phyllis D. Jackson RN BS Finger Lakes Health Systems Agency Sodium Reading Food Labels

2. The Food Label and You — Video - Food and Drug Administration The Food Label and You — Video - Food and Drug Administration www.fda.gov/Food/ResourcesForYou/.../ucm275409.ht mCachedShareShared on Google+. View the post.Cached You +1'd this publicly. UndoUndo Mar 5, 2012 – FDA presents an entertaining and educational tool to help consumers understand and use the Nutrition Facts Label to make informed food...

3. Class Objectives By the end of this class students will be able to A. State why sodium intake should be limited B. know some significant food sources of Na+ C. Understand how to read food labels D. have a better understanding of serving size E. know some ways to reduce Na+ in their diet

4. Test your Salt Smarts Salt and sodium are the same thing. True False Your body needs sodium to help with the function of your: Nerves Muscles Circulatory system All of the above Most sports drinks contain sodium. True False If the label on a food product says "sodium-free," it contains no sodium. True False

5. Previous Continue Test you Salt Smarts Most sodium in a typical Western diet comes from: Processed foods Salt added at the table Salt added during cooking None of the above High-salt diets have been linked to which of the following health problems? High blood pressure Cystic fibrosis Breast cancer All of the above A high-salt diet is just as bad for a person's blood pressure whether they're physically active or sedentary. True False A high-salt diet can contribute to heart disease. True False The maximum recommended daily intake of sodium for healthy adults is contained in about: 1 teaspoon of salt 1 tablespoon of salt 1/4 cup of salt 1/2 cup of salt

6. Reduce Salt and Sodium in Your Diet The current recommendation is to consume about 1 teaspoon of table salt a day. The Tsp includes ALL salt and sodium consumed, including that used in cooking and at the table. For someone with high blood pressure, the doctor may advise eating less salt and sodium, as recent research has shown that people consuming diets of less than a teaspoon of sodium had even better blood pressure lowering benefits. These lower-sodium diets also can keep blood pressure from rising and help blood pressure medicines work better.

7. Tips for Reducing Sodium in Your Diet Buy fresh, plain frozen, or canned "with no salt added" vegetables. Use fresh poultry, fish, and lean meat, rather than canned or processed types. Use herbs, spices, and salt-free seasoning blends in cooking and at the table. Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt. Choose "convenience" foods that are lower in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings — these often have a lot of sodium. Rinse canned foods, such as tuna, to remove some sodium. When available, buy low- or reduced-sodium, or no-salt-added versions of foods. Choose ready-to-eat breakfast cereals that are lower in sodium.

8. Tips on Being a Smart Shopper Read the food label to find out more about what is in the foods you eat Buy fresh, plain frozen, or canned "with no salt added" vegetables Choose foods that say: sodium free very low sodium low sodium reduced (or less) sodium light in sodium unsalted

9. Read the Food Label Food labels can help you choose foods lower in sodium, as well as calories, saturated fat, total fat, and cholesterol. The label tells you: Number Of Servings The serving size is cup. The package contains about 3 servings. Amount Per Serving Nutrient amounts are given for one serving. If you eat more or less than a serving, add or subtract amounts. For example, if you eat 1 cup of peas, you need to double the nutrient amounts on the label. Percent Daily Value Percent Daily Value helps you compare products and tells you if the food is high or low in sodium. Choose products with the lowest Percent Daily Value for sodium. Nutrients You'll find the milligrams of sodium in one serving Frozen Peas Serving Size cup Servings Per Container about 3 Amount Per Serving Calories 60 Calories from Fat 0 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 125 mg 5% Total Carbohydrate 11g 4% Dietary Fiber 6g 22% Sugars 5g Protein 5g Vitamin A 15% Vitamin C 30% Calcium 0% Iron 6% * Percent Daily Values are based on a 2,000 calorie diet.

10. Which of these two items is lower in sodium? To tell, check the Percent Daily Value. The answer is given below. Canned Peas Serving Size cup Servings Per Container about 3 Amount Per Serving Calories 60 Calories from Fat 0 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 380 mg 16% Total Carbohydrate 12g 4% Dietary Fiber 3g 14% Sugars 4g Protein 4g Vitamin A 6% Vitamin C 10% Calcium 2% Iron 8% * Percent Daily Values are based on a 2,000 calorie diet. Frozen Peas Serving Size cup Servings Per Container about 3 Amount Per Serving Calories 60 Calories from Fat 0 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 125 mg 5% Total Carbohydrate 11g 4% Dietary Fiber 6g 22% Sugars 5g Protein 5g Vitamin A 15% Vitamin C 30% Calcium 0% Iron 6% * Percent Daily Values are based on a 2,000 calorie diet.

11. Tips on How to Prepare Lower Salt Meals Add less salt at the table and in cooking. Reduce the amount a little each day until none is used. Try spices and herbs instead Cook with low-salt ingredients. Remove salt from recipes whenever possible. Rice, pasta, and hot cereals can be cooked with little or no salt Use fewer sauces, mixes, and "instant" products this includes flavored rices, pasta, and cereal, which usually have salt added Rinse salt from canned foods Limit smoked, cured, or processed beef, pork, or poultry

12. Quick Facts on Salt Most sodium is consumed in the form of sodium chloride which is table salt. Other forms of sodium are also found in food, so watch out for salt AND sodium. Try to have less than 2,400 milligrams of sodium a day — that's the same as 6 grams of salt a day, or about 1 teaspoon That includes ALL sodium and salt — what's in the product, and added in cooking and at the table Processed foods account for most of the sodium and salt consumed Check food labels — sodium is in some foods you might not expect, such as soy sauce and some antacids Kosher salt and sea salt are just that — salt. Don't forget to include them in adding up your sodium intake for the day Reducing salt in the diet can lower blood pressure

13. Test your Salt Smarts Salt and sodium are the same thing. True False Your body needs sodium to help with the function of your: Nerves Muscles Circulatory system All of the above Most sports drinks contain sodium. True False If the label on a food product says "sodium-free," it contains no sodium. True False

14. Previous Continue Test you Salt Smarts Most sodium in a typical Western diet comes from: Processed foods Salt added at the table Salt added during cooking None of the above High-salt diets have been linked to which of the following health problems? High blood pressure Cystic fibrosis Breast cancer All of the above A high-salt diet is just as bad for a person's blood pressure whether they're physically active or sedentary. True False A high-salt diet can contribute to heart disease. True False The maximum recommended daily intake of sodium for healthy adults is contained in about: 1 teaspoon of salt 1 tablespoon of salt 1/4 cup of salt 1/2 cup of salt