Dietary Guidelines for Americans, Issues 1-7U.S. Department of Agriculture, Human Nutrition Information Service, 1986 |
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add to foods added during processing added salt amount of sodium back on sodium bouillon Bread catsup Celery seed Cereal Party Snack Chicken Cacciatore chili sauce commercially prepared condiments contain less sodium cooked without added corn chips Cottage cheese cured and processed diet favorite fast food flavor foods during cooking frozen vegetables cooked fruit Garlic high in sodium high-sodium foods high-sodium ingredients INGREDIENT LABELS Label NUTRITION less salt low in sodium lower sodium foods luncheon meats margarine mg sodium milk milligrams of sodium monosodium glutamate mustard natural cheeses nutrition label OREGANO oven pasta poultry preparation and serving pretzels process cheeses processed meats Ready-to-eat cereals recipes reduced-sodium salad dressings salt added salt substitutes contain Seasoned salt sodium added sodium content sodium intake sodium-containing ingredients soups Soy sauce spices and herbs steak sauce supermarket table salt tartar sauce Taste your food tbsp Unprocessed grains Unsalted vegetables with sauce Worcestershire sauce yogurt
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Page 3 - convenience" foods are quite high in sodium. Frozen dinners and combination dishes, canned soups, and dehydrated mixes for soups, sauces, and salad dressings contain a lot of sodium. Condiments such as soy sauce, catsup, mustard, tartar sauce, chili sauce, and pickles and olives are also high in sodium.
Page 6 - ... casserole mixes. DID YOU KNOW??? Salt substitutes are not for everyone. People who are under medical supervision, particularly for kidney problems, should check with their doctor before using salt substitutes. Try commercial seasoning blends that are mixtures of spices and herbs without added salt. These, as well as homemade seasoning blends, can be used to flavor foods without adding sodium. At the Store: • Read labels for information on the sodium content (see Section 3 for more information...
Page 2 - One teaspoon of salt contains about 2,000 milbgrams of sodium. Why Is Sodium Important? Sodium attracts water into the blood vessels and helps maintain normal blood volume and blood pressure. Sodium is also needed for the normal function of nerves and muscles. How Much Sodium Do I Need? Although some sodium is essential to your health, \ou need very little. The National Research Council of the National Academy of Sciences suggests that a "safe and adequate" range of sodium intake per day is about...
Page 2 - There? Sodium is a mineral that occurs naturally in some foods and is added to many foods and beverages. Most of the sodium in the American diet comes from table salt, which is 40 percent sodium and 60 percent chloride. One teaspoon of salt contains about 2,000 milligrams of sodium. Why Is Sodium Important? Sodium attracts water into the blood vessels and helps maintain normal blood volume and blood pressure. Sodium is also needed for the normal function of nerves and muscles. How Much Sodium Do...
Page 2 - ... used in most cheeses, sauces, soups, salad dressings, and in many breakfast cereals. Sodium is also found in many other ingredients used in food processing. Examples of sodium-containing ingredients and their uses in foods are: Baking powder— leavening agent Baking soda— leavening agent Monosodium glutamate— flavor enhancer Sodium benzoate— preservative Sodium caseinate— thickener and binder Sodium citrate— buffer, used to control acidity in soft drinks and fruit drinks Sodium nitrite—...
Page 5 - LABELS are found on nearly all food products. They list the ingredients in the food by weight, from greatest to least. (See the sample below.) Salt is the major— but not the only— source of sodium in food products. Any ingredient that has sodium, salt, or soda as part of its name (monosodium glutamate, baking soda, seasoned salt) contains sodium. Soy sauce and other condiments used as ingredients also contribute sodium. (See box on page 2.) iNGREDiENTS: Potatoes, vegetable oil, whey, salt, dried...
Page 2 - ... sodium, however, you can estimate the amount of sodium that you add to foods during cooking and preparation, or even at the table. Sodium Content of Your Food This table shows the sodium content of some types of foods.
Page 4 - ... diet. You can moderate your sodium intake by choosing lower sodium foods from each food group more often and by balancing high-sodium foods with low-sodium ones. For example, if you serve ham for dinner, plan to serve it with fresh or plain frozen vegetables cooked without added salt. "Shake the Habit' About one-third of the average daily intake of sodium comes from salt added to food in cooking or at the table. How much salt do you add? Try this test: Cover a plate with wax paper or foil. Salt...
Page 6 - Be a label reader. Look for information on the sodium content. (See page 5 for details.) Learn to recognize all of the sodium-containing ingredients. • When shopping for lower sodium foods, fresh is usually best. Fresh fruits, vegetables, meats, and unprocessed grains are generally low in sodium. Most "convenience" foods have sodium compounds added, often to help preserve the food.
Page 5 - ... the nutrition label is now optional, unless the product claims to be low or reduced in sodium, or to have less salt or no salt added. However, many manufacturers are providing this information as a service to consumers. Sodium on nutrition labels is given in milligrams (mg) per serving. The amount includes sodium naturally present in the ingredients as well as sodium added during processing. Here is part of a nutrition label like those you might see on foods. This label for an oat cereal tells...