low sodium - healthy holiday eating
TRANSCRIPT
Healthy Holiday Eating
Low Sodium
= 2300 mg sodium
= 40% sodium
Healthy
Adults
< 2300 mg
High Blood Pressure< 1500 mg
Sodium
= _______
Reading Nutrition Labels
Hidden ingredients:• Monosodium glutamate (MSG)
• Sodium nitrite
• Sodium bicarbonate (baking soda)
100% DV = 2400 mg sodium
What does the label tell us?
Serving Size = ________ 1 cup
Servings per Container
2
Sodium/Svg. = ________ 360 mg
% Daily Value = ________ 15%
Turkey
2. ASK store employees
3. AVOID pre-brined, pre-plumped birds 4. TRY substituting whole, roasted chicken or fresh turkey breast 4 oz = mg sodium
SHOPPING
Tips
1. CHECK labels
180
SKIPthe Brine!
Turkey
COOKING
Tips
TRY
Other Proteins
HamRoast Beef Cheese
144 mg 3 oz
790 mg 3 oz
175 mg 1 oz
• Bread or Bread Substitute
• Vegetables, Nuts, and Fruit
• Broth, Juice
• Spices/Herbs
Boxed Stuffing: Salt is often the third or fourth
ingredient.
Use these items instead of salt to add
flavor
COOKING
Tips
Stuffing
SKIP: • Boiling in
salted water
• Salted butter
• Sour cream or cream cheese
TRY:
• Sodium-free broth
• Unsalted butter
• Fresh herbs
• Garlic
COOKING
Tips
Mashed Potatoes
Vegetables
Vs. Vs.
Fresh Frozen Canned
Green Bean Casserole1,054 mg/can
2,100 mg/can
33 mg/.25 cup
1,440 mg/can
4,627 mg sodium/8 svgs = 578 mg Na
REC
IPE
Make
ove
r Make a homemade soup
Homemade white sauce
Only use 3 ounces
Panko bread crumbs + dried onion flakes/powder + drizzle olive oil
Toasted nuts
Instead of:
30 oz fresh or frozen green beans
Reduced sodium green beans
Rinsing the canned green beans
Try:
Beverages
Which Has the MOST Sodium??
170 mg 150 mg 7 mg
¼ c. Cranberry Sauce
10 mg
265 mg
½ c. Sweet Potato Casserole
180 mg 1 Buttermilk
Biscuit½ c. Boxed
Stuffing
390 mg
120 mg
580 mg
How much sodium in these holiday dishes?
10 mg 265 mg
390 mg
120 mg
580 mg 180 mg
How much sodium in these holiday dishes?
This Holiday:
• Read labels
• Limit processed foods
• Replace salt with herbs/spices
• Be mindful of how much you snack before the meal
• Go easy on the gravy, sauces, dips, and dressing
• Make half your plate fruits + vegetables