1. Group Meeting Nutrition Component Lifestyle Modification Program

2. Objectives Create a healthy meal and learn about the four food groups Understand the role of fibre and various nutrients in the control of blood pressure and blood glucose levels Recognize the healthier and less healthy fats Know where sodium (salt) is hidden Learn how to read nutrition labels Identify best food choices in restaurants Know the recommendations for alcohol intake Know what sugar substitutes are available Know which foods contain carbohydrate Know blood glucose levels target values and understand the importance to act when those values differ from target values Group Meeting – Nutrition Component 2

3. Sodium (Salt) Group Meeting – Nutrition Component 3

4. The amount of sodium in our diet has an impact on: Blood pressure (BP)  hardening of arteries  thickening of the hearth muscle  increase of fluid retention by the kidneys Loss of calcium by the body (osteoporosis) Increased risk of cancer of the digestive system Group Meeting – Nutrition Component 4 Sodium (Salt)

5. Group Meeting – Nutrition Component 5 Sodium (Salt) 1 TEASPOON SALT ABOUT 2400MG SODIUM 10 SMALL PACKETS OF SALT (10 X 240MG) ==

6. Group Meeting – Nutrition Component 6 Annual Intake of Sodium ADEQUATE INTAKEAVERAGE INTAKE IN CANADA 1,500mg sodium/day = 1.4kg salt/year3,400mg sodium/day = 3.1kg salt/year Suggested maximal intake: 2,300mg sodium/day

7. Group Meeting – Nutrition Component 7 Breakdown of Dietary Sources of Sodium (Salt) Processed foods 77 % 12 % 6 % 5 % Naturally occurring sodium Salt added during cooking Salt added at the table Canadian Community Health Survey – Nutrition, 2004

8. Where is Sodium (Salt) Hidden? Canned foods Seasonings Cold cuts Chips Pickles Group Meeting – Nutrition Component 8

9. Where is Sodium (Salt) Hidden? Commercial salad dressings Asian foods Processed foods Commercial sauces Powdered or condensed soups and broths Group Meeting – Nutrition Component 9

10. 10 FRESH TOMATO KETCHUP Per 1 tablespoon: OR 170 mg sodium Per 250mL: OR 2,825 mg sodium ¾ x 3 x TOMATO SOUP Per 250mL: CANNED TOMATOES Per 250mL: 2,5 x 12 x Processing of a Tomato OR 600 mg sodium OR 750 mg sodium 0 mg salt

11. Group Meeting – Nutrition Component 11 GREEN BEANS PICKLES Per 1 pickle medium-size: 2.5 x FRESH CUCUMBER CANNED GREEN BEANS Per 125ml: ¾ x Processing – Other Foods OR 185 mg sodium OR 570 mg sodium 0 mg sodium 0 mg sodium per 4 slices

12. How to Reduce Your Sodium (Salt) Intake Take the time to cook!  Choose fresh foods, less processed  Season foods with herbs and spices Opt for these winning choices:  Unsalted nuts (just a little)  Processed products reduced in sodium Make healthier choices in restaurants Group Meeting – Nutrition Component 12

13. Eating With Pleasure Is Good for Your Health! Group Meeting – Nutrition Component 13