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Ottawa Public Health

Date: March 2010 Prepared by: Ottawa Public Health Nutrition Team

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Agenda

What, Where, How much Health Risks Which foods have sodium? How can you lower your

sodium intake?

Question Period

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What is Sodium? What is Salt?

Sodium:

• common mineral
• in ordinary salt

Salt: a combination of sodium and chloride

• 1 teaspoon = 6 g of salt = 2400 mg of sodium

Health Canada (It’s your health)

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What does sodium do?

In the body:

• Controls blood

pressure

• Helps muscles and

nerves work properly

• Regulates acidity of

blood and body fluids

In food:

• Seasoning
• Flavour enhancer
• Preservative
• Texture enhancer

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How much Sodium do we need?

Age Group Adequate Intake (mg/day) Upper Limit (mg/day) What Canadians are eating Adult 1500 2300 3200 Youth

(9-13 years old)

1500 2200 3200 Child

(4-8 years old)

1200 1900 2700

From Canadian Community Health Survey 2.2 (2004)

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Health Risks

High blood pressure:

• 140/90 mm Hg
• “Silent killer”
• Risk factor for stroke, heart disease and

kidney disease

• Have your blood pressure checked regularly

by a health professional

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Where is the most sodium in our diet?

Occurs Naturally in Foods 11% Added at the Table or in Cooking 12% Restaurant/Processed Foods 77%

• Processed and restaurant foods

Processed and restaurant foods

77% 11% 12%

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Which foods have sodium?

Vegetables and Fruit Lower in sodium

• All fresh produce is naturally

very low in sodium

Higher in sodium

• Canned vegetables
• Vegetable juices/cocktails
• Tomato/spaghetti sauces

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Grain Products

Lower in sodium

• Grains (rice, quinoa,

barley, couscous…)

• Pasta and Rice

Higher in sodium

• Breads
• Baked goods
• Breakfast cereals
• Crackers
• Seasoned rice and

pasta

• Instant noodles
• atmeal = 1 mg

vs. flavoured instant oatmeal = 241 mg

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Milk and Alternatives

Lower in sodium

• Milk
• Soy beverages
• Yogurt

Higher in sodium

• Cheese
• Cottage

cheese

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Lower in sodium

• Beef, Pork, Poultry,Wild game
• Fish, some seafood
• Dried beans/lentils
• Unsalted nuts and seeds

Higher in sodium

• Deli meats
• Canned beans
• Smoked and/or salted

fish/seafood

• Canned fish
• Salted nuts and seeds

Meat and Alternatives

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How can you lower your sodium intake?

Read food labels Choose foods that are lower in sodium Cook your own food and modify recipes Eat out less often

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Nutrition Facts Panel Ingredient List Nutrition Claims

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% Daily Value

Based on 2400 mg

Adequate Intake 1500 mg Upper limit 2300 mg

Use for comparison

between products ONLY

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Rule of Thumb

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Ingredient list—Words that mean “Sodium”:

Salt Monosodium glutamate Baking powder, baking soda Disodium phosphate Sodium bisulfate Brine Garlic salt, onion salt, celery salt Soy sauce Sodium alginate, sodium benzoate, sodium

hydroxide, sodium propionate

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Different kinds of salt

Table salt (refined salt) Iodized salt Kosher salt Sea salt (unrefined salt) Rock salt Pickling salt Seasoned salt Salt substitutes – contains little or no sodium

All salts contain the same amount of sodium

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Free

• none or hardly any of this nutrient
• an example is “sodium free”

Low

• a small amount
• an example is “low sodium”

Reduced

• at least 25% less of the nutrient compared to the
• riginal
• an example is “reduced in sodium”

Lower

• At least 25% less sodium
• An example is “lower in sodium”

No added sodium/salt

• No added salt, or ingredients that contain sodium

Light

• can be used on foods that are reduced in sodium
• An example is “lightly salted”

Nutrition claims for sodium

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Cooking tips

Choose lower sodium ingredients

Fresh herbs, flavoured vinegars, fresh

garlic, lemon juice, salt-free spices

Reduce or leave out salt in recipes When possible make your own

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Commercial broth or bouillon

Commercial broth has

990 mg per cup

Sodium reduced

broth (25% less than

• riginal) has 670 mg

per cup

Home made version

contains 24 mg per cup

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Low Sodium Tomato Base

Substitute sodium

reduced or No Salt canned tomatoes for regular canned tomatoes

335 mg vs 65 mg

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Boost flavour without adding salt

Use spices (basil,

• regano etc)

Tomato paste adds

lots of flavor for little sodium

Balsamic vinegar

glaze adds some punch

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Homemade Lower Sodium Spaghetti Sauce vs Commercial version

278 mg per cup 1090 mg per cup

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Other uses for Tomato Sauce

Tomato based soups Stove-top casseroles Fajitas Chili Pizza sauce Etc…many tomato-based recipes have

potential to be easily sodium reduced!!

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Commercial spice mixes

Many salty

ingredients are used in these mixes

Tacos provide

660 mg

Beef Casserole

960 mg

Make your own !!!

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Eat out Less Often

Limit how often you eat in restaurants Reduce fast-food and take-out meals Pack your lunch Ask for lower-salt versions Check the website for nutrition information

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At the restaurant?

Top up your burger with lettuce, tomatoes and

• nion instead

640 mg 470 mg

Adding condiments to your burger?

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Putting pressure on food suppliers

Buy lower sodium products Once you have made a lower sodium

purchase, contact the other manufacturer to let them know why you have not chosen their product

Use their toll-free phone number or visit

their Web site

Call the “winning product” and let them

know why they got your “vote”

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But remember… Reducing sodium is

• nly 1 small part of a healthy diet!

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Any questions?

Call the Nutrition Line at

613-580-6744 ext. 23403

Eat Right Ontario

1-877-510-5102

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