Low-Sodium Lesson for Adults

I. Low-Sodium General Information

What is the difference between salt and sodium?

o Sodium is an element it stands alone on the periodic
table
o Salt is a compound which means it is made up of one or
more things
Salt is both sodium and chloride, 40% sodium and
60% chloride

How much is too much?

o 3,400 mg is the amount of sodium consumed on average
by Americans
o 1,500 mg or less is the recommended amount by the AHA
for ideal heart health

So if we arent shaking salt onto all our meals, where does it

come from?
o 75% of the sodium we eat comes from sodium added to
foods through processing
o The Salty Six Bread & Rolls, Cold cuts & Cured meat,
Pizza, Poultry, Soup, and Sandwiches
o Eating out, Packaged convenience foods, canned foods
o Preparation

Healthy problems associated with high-salt diets

o #1 High Blood Pressure
Leading risk factor in the death in Women in the
United States
77.9 million adults have high blood pressure
Kids who have high-sodium diets are twice as likely
to develop high blood pressure
o Stroke, Heart Failure, Osteoporosis, Stomach Cancer,
Kidney Disease, Kidney Stones, Enlarged Heart Muscle,
Headaches
o Water Retention, which leads to puffiness, bloating, and
weight gain

II. SALTernatives

Read the Food Label

o Sodium is found on the food label bolded in its own
category (under the fat and cholesterol content)
o Any food with less than 160 mg per serving is a great lowsodium food option
o Inevitably, you will buy foods with higher sodium, just keep
in mind to consume smaller portions
o Know the difference between claims like sodium-free and
reduced sodium
Sodium free has less than 5mg per serving and
contains no sodium chloride
Very Low Sodium- 35 mg or less per serving
Low-Sodium- 140 mg or less sodium per serving
Reduced (or less): at least 25% less sodium per
serving than the usual sodium level
Light (for sodium-reduced product): if the food is low
calorie and low fat and sodium is reduced by at
least 50 percent per serving.

Choosing lower-sodium food items at the grocery store can be

easier than you think! Review some of our examples to give you
a head start. (all comparisons per 100g)
o Cheese Mozzarella (16mg) instead of American Cheese
(1671mg)
o Tortillas Corn Tortillas (45mg) instead of Flour Tortillas
(482mg)
o Meat Baked Chicken (74mg) instead of Lunch Meat
Chicken (909mg)
o Fish Fresh tuna (39mg) instead of Canned tuna (160 mg)
o Vegetables fresh tomatoes (5 mg) instead of canned
tomatoes (221 mg)

Eating out at restaurants less can decrease your sodium, but

when you do eat away from home, you can make healthier
choices

o Ask for nutrition menu at chain restaurants for easy

comparison between dishes
o Skip or limit the amount of bread or chips you eat from the
basket at your table
o Simply ask your server for No added Salt, or other
requests such as sauce on the side.
o Choose Fruits/Veggies as your side-dish instead of french
fries
o Look at food descriptions avoid foods with key words like
Smothered or Fried, and choose meals with key words
like Grilled or Baked instead

Taking out Salt does mean to you need to compensate on flavor

o Experiment with spices and herbs, test-test as you prepare
your meal to reach the taste your looking for
Italian meals: Parsley, Basil, Sage, Garlic
Mexican meals: Oregano, Chile Powder, Cilantro
Asian meals: Turmeric, Cumin, Ginger
o Try cooking with flavor-packed fruits and vegetables
Lemon or Lime Juice
Onions
Red Pepper
Shallots

III. Autumn Spiced Roasted Sweet Potato Salad

Getting Flavor from places other than adding salt
o Ingredients that pack flavor
Red onions
Allspice
Sweet Potatoes
o Honey Apple Cider Vinaigrette
Honey, coriander powder, apple cider vinegar

IV. Conclusion: Main Take-Home Points

Read the Food Label - 1,500 mg or less is recommended by the

AHA for optimal heart health, but that can be tough. Shoot for
food items less than 160mg per serving.
Eat more fruits and vegetables youll have less room for higher
sodium foods
Eat out less you can be more mindful of preparation and
nutrition
Experiment with herbs and spices it takes practice! Add little
bits at a time and taste-test.