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Ctrl (S)Alt Delete Ottawa Public Health Date: March 2010 Prepared by: Ottawa Public Health Nutrition Team Agenda What, Where, How much Health Risks Which foods have sodium? How can you lower your sodium intake? Question


  1. Ctrl (S)Alt Delete Ottawa Public Health Date: March 2010 Prepared by: Ottawa Public Health Nutrition Team

  2. Agenda � What, Where, How much � Health Risks � Which foods have sodium? � How can you lower your sodium intake? � Question Period 2

  3. 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) 3

  4. What does sodium do? � In the body: � In food: • Controls blood • Seasoning pressure • Flavour enhancer • Helps muscles and • Preservative nerves work properly • Texture enhancer • Regulates acidity of blood and body fluids 4

  5. How much Sodium do we need? Age Group Adequate Upper Limit What Intake (mg/day) Canadians are (mg/day) eating Adult 1500 2300 3200 Youth 1500 2200 3200 (9-13 years old) Child 1200 1900 2700 (4-8 years old) From Canadian Community Health Survey 2.2 (2004) 5

  6. 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 6

  7. Where is the most sodium in our diet? •Processed and restaurant foods Processed and restaurant foods • 11% 12% 77% Occurs Naturally in Foods 11% Added at the Table or in Cooking 12% Restaurant/Processed Foods 77% 7

  8. 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 8

  9. Grain Products � Lower in sodium • Grains (rice, quinoa, barley, couscous…) • Pasta and Rice oatmeal = 1 mg � Higher in sodium vs. • Breads flavoured instant oatmeal = • Baked goods 241 mg • Breakfast cereals • Crackers • Seasoned rice and pasta • Instant noodles 9

  10. Milk and Alternatives � Lower in sodium • Milk • Soy beverages • Yogurt � Higher in sodium • Cheese • Cottage cheese 10

  11. Meat and Alternatives � 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 11

  12. 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 12

  13. 13 Nutrition Ingredient List Panel Facts Nutrition Claims

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  15. % Daily Value � Based on 2400 mg Adequate Intake 1500 mg Upper limit 2300 mg � Use for comparison between products ONLY 15

  16. 16 Rule of Thumb

  17. 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 17

  18. Different kinds of salt � Table salt (refined salt) � Iodized salt � Kosher salt All salts contain the � Sea salt (unrefined salt) same amount of sodium � Rock salt � Pickling salt � Seasoned salt � Salt substitutes – contains little or no sodium 18

  19. Nutrition claims for sodium • none or hardly any of this nutrient Free • an example is “sodium free” • a small amount Low • an example is “low sodium” • at least 25% less of the nutrient compared to the original Reduced • an example is “reduced in sodium” • At least 25% less sodium Lower • An example is “lower in sodium” No added • No added salt, or ingredients that contain sodium sodium/salt • can be used on foods that are reduced in sodium Light • An example is “lightly salted” 19

  20. 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 20

  21. Commercial broth or bouillon � Commercial broth has 990 mg per cup � Sodium reduced broth (25% less than original) has 670 mg per cup � Home made version contains 24 mg per cup 21

  22. Low Sodium Tomato Base � Substitute sodium reduced or No Salt canned tomatoes for regular canned tomatoes 335 mg vs 65 mg 22

  23. Boost flavour without adding salt � Use spices (basil, oregano etc) � Tomato paste adds lots of flavor for little sodium � Balsamic vinegar glaze adds some punch 23

  24. Homemade Lower Sodium Spaghetti Sauce vs Commercial version 278 mg per cup 1090 mg per cup 24

  25. 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!! 25

  26. Commercial spice mixes � Many salty ingredients are used in these mixes � Tacos provide 660 mg � Beef Casserole 960 mg � Make your own !!! 26

  27. 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 27

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  29. At the restaurant? 640 mg Adding condiments to your burger? Top up your burger with lettuce, tomatoes and onion instead 470 mg 29

  30. 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” 30

  31. But remember… Reducing sodium is only 1 small part of a healthy diet! 31

  32. Any questions? � Call the Nutrition Line at 613-580-6744 ext. 23403 � Eat Right Ontario 1-877-510-5102 32

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