March 11-17 is World Salt Awareness Week?
According
to the Heart and Stroke Foundation, most adults consume two or even three times
the recommended amount of salt without realizing it. Generally, adults should
consume no more than 2,300 mg of sodium a day (about 5 mL/1 tsp of table salt)
from sources such as packaged food products and from salt added while cooking
or at the table.
Potato Chips.
Cut down
on prepared and processed foods
About 80 per cent of the salt we consume comes from processed foods including fast foods, prepared meals, processed meats such as hot dogs and lunch meats, canned soups, bottled dressings, packaged sauces, condiments such as ketchup and pickles, and salty snacks like potato chips.
About 80 per cent of the salt we consume comes from processed foods including fast foods, prepared meals, processed meats such as hot dogs and lunch meats, canned soups, bottled dressings, packaged sauces, condiments such as ketchup and pickles, and salty snacks like potato chips.
FOOD AT HOME
Cook at home
Make as many meals as possible at home so that you can control the amount of salt you add to your food.
Make as many meals as possible at home so that you can control the amount of salt you add to your food.
Fruit
1. Use ingredients other than salt
Experiment with seasonings such as garlic, lemon juice and fresh or dried herbs.
Experiment with seasonings such as garlic, lemon juice and fresh or dried herbs.
Sodium-reducing tip
1. One last sodium-reducing tip
Draining and then rinsing canned vegetables and beans with water could reduce the amount of sodium by up to 50 per cent.
Draining and then rinsing canned vegetables and beans with water could reduce the amount of sodium by up to 50 per cent.
Vegetables and Fruit
1. freshen up
Eat more fresh vegetables and fruit.
Eat more fresh vegetables and fruit.
1. Be aware of package claims
Also keep in mind that just because a food claims to be low in sodium doesn’t mean it’s healthy. These foods may still be high in fat, sugar and other undesirable ingredients. Look for reliable front-of-pack indicators such as the Heart&Stroke Health Check™ symbol.
Also keep in mind that just because a food claims to be low in sodium doesn’t mean it’s healthy. These foods may still be high in fat, sugar and other undesirable ingredients. Look for reliable front-of-pack indicators such as the Heart&Stroke Health Check™ symbol.
Read your labels
Look for products with claims such as low-sodium, sodium-reduced or no salt added.
Look for products with claims such as low-sodium, sodium-reduced or no salt added.
1. Be aware of package claims
Also keep in mind that just because a food claims to be low in sodium doesn’t mean it’s healthy. These foods may still be high in fat, sugar and other undesirable ingredients. Look for reliable front-of-pack indicators such as the Heart & Stroke Health Check™ symbol.
Also keep in mind that just because a food claims to be low in sodium doesn’t mean it’s healthy. These foods may still be high in fat, sugar and other undesirable ingredients. Look for reliable front-of-pack indicators such as the Heart & Stroke Health Check™ symbol.
1. At restaurants
When eating out, ask for nutrient information for the menu items and select meals lower in sodium.
When eating out, ask for nutrient information for the menu items and select meals lower in sodium.
1. Watch out for hidden salt
Salt comes in many guises. Look for other names for sodium such as table salt, sodium chloride, sodium monochloride, sodium nitrate, sodium bicarbonate and soy sauce.
Salt comes in many guises. Look for other names for sodium such as table salt, sodium chloride, sodium monochloride, sodium nitrate, sodium bicarbonate and soy sauce.
No comments:
Post a Comment