Dr. Jonathan Spages is telling about Moderate salt and sodium in Food. Dr. Jonathan Spages is a respected nutritionist in New Jersey.

1. MODERATE SALT AND SODIUM IN FOOD
Dr. Jonathan Spages

2. EATING AND GOOD HEALTH
• Poor eating habits can lead too: heart
disease, high blood pressure, diabetes, and
some forms of cancer
• Developing good eating habits at a young
age can reduce your chances for future
health risks.
• Using Food Pyramid and Dietary Guidelines
can help make healthful eating choices
everyday.

3. DIETARY GUIDELINES FOR
AMERICANSNine suggestions:
• Aim for Fitness
• Aim for a healthy weight
• Be physically active everyday
• Build a Healthy Base
• Let the Pyramid guide your food choices
• Choose a variety of grains daily, especially whole grains
• Choose a variety of fruits and vegetables daily
• Keep food safe to eat
• Choose Sensibly
• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
• Choose beverages and foods to moderate your intake of sugars
• Choose and prepare foods with less salt
• These are guidelines consider what you eat over time-not just in one day
• These are suggested guidelines for people 2 and over
• Not for infants and young children, their eating requires different food intake

4. HEALTHY WEIGHT AND PHYSICAL
ACTIVITY
• The best weight is not necessarily the lowest weight you can be
• Healthy weight depends on:
• Age
• Height
• Gender
• How much comes from fat or bone, muscle, or other lean tissue ( most
preferred is muscle)
• Family history of weight-related problems
• Good nutrition + physical activity = healthy weight
• Concerned about weight? Talk to a health professional to help you identify
your healthy weight range

5. GRAINS, FRUITS, AND VEGETABLES
Good sources of:
• Carbohydrates
• Fiber
• Vitamins
• Minerals
How can you get more of these nutritious foods?
 Eat a bran muffin and have a glass of orange juice in the morning
 Get extra veggie toppings on your pizza
 Eat vegetable or fruit salad
 Choose whole grain side dishes- rice or pasta

6. LOW FAT, SATURATED FAT, AND
CHOLESTEROL
• Fat is important in supplying energy and
other body functions
• Eating fat is a good idea
• Eating too much fat can lead to obesity-
being seriously overweight due to excess
body fat
• High-fat diet can also be linked to heart
disease and some cancers

7. MODERATE SUGARS
• Sugar can not be completely avoided.
• Some sugar is fine
• You do NOT need large amounts of sugar
• Eating too many sugary foods ( ice cream,
candy, cereals) can limit other nutritious
foods
• Gaining weight is a possibility

8. MODERATE SALT AND SODIUM
• Most Americans eat more salt and sodium than
we need.
• Salt and sodium are added to many processed
foods
• Its important to check food labels for sodium
content of foods like: canned soup, snack
foods, and frozen pizza
• Sodium does help the body keep a balance of
fluids and regulate blood pressure
• But too much sodium can be linked to high
blood pressure

9. MY FOOD PLATE

10. THE FOOD GROUPS
Grain Group: Make half your grains whole
● Eat at least 3 oz. of whole-grain cereals, breads,
crackers, rice, or pasta every day
● 1 oz. is about 1 slice of bread, about 1 cup of
breakfast cereal, or 1/2 cup of cooked rice, cereal,
or pasta
Vegetable Group: Vary your veggies
● Eat more dark green veggies like broccoli, spinach,
and other dark leafy greens
● Eat more orange vegetables like carrots and
sweet potatoes
● Eat more dry beans and peas like pinto beans,
kidney beans, and lentils
Fruit Group: Focus on fruits
● Eat a variety of fruit
● Choose fresh, frozen, canned, or dried fruit
● Go easy on fruit juices

11. THE FOOD GROUPS
Milk Group: Get your calcium-rich foods
● Go low-fat or fat-free when you choose milk, yogurt,
and other milk products
● If you don’t or can’t consume milk, choose lactose free
products or other calcium sources such as
fortified foods and beverages
Meat and Bean Group: Choose low-fat or lean meats and poultry
● Bake it, broil it, or grill it
● Vary your protein routine — choose more fish, beans,
peas, nuts, and seeds

12. HOW MANY SERVINGS?
• Fruit Group: should provide 4 daily servings,
or 2 cups.
• Vegetable Group: should provide 5
servings, or 2.5 cups.
• Grain Group : should provide 6 ounce-
equivalents (1 ounce-equivalent means 1
serving), half of which should be whole
grains.
• Meat and Beans Group: should provide 5.5
ounce-equivalents or servings.
• Milk Group: should provide 3 cups/servings.
• Oils: should provide 24g or 6 teaspoons.

13. WHAT COUNTS AS A SERVING?
• Milk, Yogurt, and Cheese Group:
• 1 cup of milk
• 1 ½ oz. ripened cheese
• 2 oz. processed cheese
• Vegetable Group
• 1 cup leafy raw vegetables (lettuce, spinach)
• ½ cup of other vegetables (cooked or raw)
• ¾ cup of vegetable juice
• Meat, Poultry, Fish, Dry Beans, Eggs, Nuts Group
• 2 to 3 oz. of cooked lean meat, poultry ,or fish
• 1 cup cooked dry beans
• 2 Tbsp. peanut butter- equivalent to 1 oz. of meat
• Fruit Group
• 1 orange, apple, banana, or pear
• ½ cup chopped, cooked, or canned fruit
• ¾ cup of fruit juice
• Bread, Cereal, Rice, and Pasta Group:
• 1 slice of bread
• ½ cup cooked cereal, rice, or pasta
• 1 oz. ready-to eat cereal

14. PUTTING IT ALL TOGETHER
• Its important to develop healthful
eating habits
• The food we eat daily may not
perfectly fit into a category , but what
matters is that you are eating a variety
and in taking food from each part in
your eating pattern over several day.

15. FOOD SAFETY
• Wash hands before preparing food
• Wash hands before eating food
• Cook foods at safe temperatures
• Refrigerate foods that perish easily

16. QUESTIONS
• What are ways to be more
physically active? Stairs v.
Elevator?
• How can you set an example for
choosing healthy snacks?

17. ACTIVITIES
• Good Choices/ Bad
Choices
• Food Groups
• Nutrients to Know
• Class cookbook

18. THANK YOU