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Low Salt Diet

  1. 1. Low Salt Diet: How much is enough? Cayla Skinner
  2. 2. What is Dietary Sodium? Chemically known as Sodium Chloride, it is a colorless crystalline compound which occurs naturally in seawater and halite. Commonly known as table salt.
  3. 3. Identify • Table salt is not the biggest contributor of sodium intake • Majority of sodium contributor is found in more than 75% of processed foods and restaurant meals • Bowl of cereal for breakfast = 250mg of sodium • Cup of soup and one turkey sandwich for lunch = 2,200mg of sodium • Slice of pizza and salad with light dressing = 710mg of sodium • 250mg +2,200 + 710mg = 3,160mg of sodium • The average American is recommended to eat less than 2,300mg of sodium a day.
  4. 4. Selection • Read nutritional labels when buying food and picking food with “low sodium” (140mg or less)(Daily Value 5% or less)) • Can and processed foods are high in sodium for the preservation of shelf life • More fruit and vegetables • Low-fat dairy • Avoid ‘Snack Food’ • Ex. Chips, crackers and pretzels
  5. 5. Nutritional food label
  6. 6. Low Sodium Food • Fruits and vegetables • Frozen or dried fruit (unsweetened) • Bread and grains • Unsalted popcorn • Dressing, oil and condiments • Unsalted margarine and spreads with no trans fat • Seasoning • Sodium-free, light mayo and light salad dressing
  7. 7. Don’t be salty… • Look for labels that read: ‘Low sodium’ ‘Reduced sodium’ or ‘No salt added’ • Select ‘fresh’ instead of ‘processed’ • 140mg of sodium or less and daily value (DV) is of 5% or less on nutritional labels • Alternating from chips and cookies to apples and unsalted snacks could lead to a healthier you
  8. 8. References • Centers for disease control. (2012). Get the facts: Sodium and the Dietary Guidelines. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDie tGoals/Sodium-Salt-or-Sodium-Chloride_UCM_303290_Article.jsp • U.S. Department of Health and Human Services. (2015). Low sodium foods: Shopping List. Retrieved from http://healthfinder.gov/HealthTopics/Category/health-conditions-and- diseases/heart-health/low-sodium-foods-shopping-list • U.S. National Library of Medicine. (2015). Dietary Sodium. Retrieved from http://www.nlm.nih.gov/medlineplus/dietarysodium.html