February 2011 Archives

Thanks to several of you for comments and your food product facts! Here are some that I received:

• My Season brand  skinless and boneless imported sardines
  110mg of sodium
  2 servings per container

Julie's Reply: These are actually a very healthy snack! Sardines are a good source of the healthy, omega-3 fats, and this brand does not overload them with sodium. You just have to get past the smell! They're great with Triscuit crackers, the 'hint of salt' kind, of course!

• I'm very concerned about the amount of sodium in packaged foods, even those that 'appear' to be healthy. Sometimes because of hectic lives we end up purchasing packaged meals.  I try to get the lower sodium type, but how can we as consumers get packaging companies to lower the sodium?  What I think would be helpful is a list of companies and addresses/phone numbers of companies that consumers can contact and ask them to lower the sodium content.  Is that something we can do?  Thank you for this article.

Julie's Reply: I agree about the concern over food companies. It would be GREAT if consumers would call the product lines and let them know your concerns over what they are putting in their products. The bottom line is that most food companies are out to make a profit, and they will sell you anything that you are willing to eat, whether it's nutritious or not. So find the 800 number on your favorite snacks and call them. If it's a low sodium snack that tastes good, call and thank them!

• Item of the day:  Peanut M&Ms.
  Serving size (1 pack!) 1.74Oz
  Sodium: 25mg 1%
  What a great low sodium snack!

Julie's Reply: Well, these peanut m&m's are technically low in sodium! I'm not sure that I would call them a healthy snack, but they're ok as a sometimes snack! :)

• We tend to think food high in sodium will taste salty, but this is untrue.

Julie's Reply: Again, this is another very good point! It's hard to imagine that there would be so much sodium in something that doesn't taste salty, but with baking soda and what companies use to preserve food, there can be a lot of sodium in a "non-salty" snack. Be sure to check your labels!

• Kirkland Roasted & Salted Cashews
  Serving size (1 pack) 2 oz.
  Sodium: 230mg 10%
  

Julie's Reply: Although higher in sodium, these cashews are a healthier snack than the m&m's. Technically, a serving of nuts is 1 ounce, so consuming half of this package would probably be the right amount. Combine it with a few raisins or dried tart cherries and you'd have a nice energy booster!

• Progresso Manhatten Clam Chowder
  ~600 mg per serving
  2 servings per can

Julie's Reply: Ok, first off, who is going to share a can!! Unless you added some extra veggies and milk to it, you'll probably eat the whole can yourself, bringing you to 1200mg in just one small meal. This might be a better option than eating out (remember the Olive Garden salad?), but you definitely don't want to make it a habit. I define a habit as something you do 3 times a week or more. 

Grocery Shopping Tips:

Here are some articles that I've written in the past pertaining to healthy grocery shopping:

• Should I Buy Organic? Cancer Prevention and the Dirty Dozen List!

• Top 10 Things NOT TO BUY at the Grocery Store!
  

• 5 Tips for Smart Grocery Shopping

• Meal Planning Part II: The Grocery Store

• Shopping for Cancer Fighting Foods: Reading Food Labels
  

When it comes to choosing low sodium at the grocery store, here is my guideline: 

Snacks: Sodium should be less than 350mg
Meals: Sodium should be less than 800mg

And hopefully you're cooking things fresh at home to balance these out.

One other great way to balance out your sodium intake is to be physically active! The physical activity helps to sweat out some of the sodium that you take in. It also burns extra calories giving you more flexibility with food choices.

Must Do's for Healthy Grocery Shopping: 

1. Make a List! With a grocery list in hand, you won't be as likely to make impulse purchases. Here's a blank list you can use: http://cancerdietitian.com/files/shopping_planner.pdf. Personally, I cross out dairy to have more room for fruits and veggies. I just combine meat and dairy in the same category.
   
2. Fresh vegetables and fruits should make up the largest part of your grocery list and your cart. Choose a variety that everyone will enjoy.
3. Choose whole grains, not refined grains. This part of your list includes whole-grain breads, whole-grain pastas, and whole-grain breakfast cereals. Read the ingredient list to make sure that you are getting 100% whole grain. Avoid products with 'refined' in the ingredient list. Also be cautious of grains that have lots of ingredients that you don't recognize.
4. Your protein and meat choices should consist mostly of legumes (dried or canned beans), nuts and seeds. Fish, poultry, lean meats and eggs are also good protein choices.
5. Beverages should be kept simple. Water, low-fat milk, 100% juices, seltzer water and herbal teas are all good choices.  
6. Dairy products should include low-fat milk, yogurt and cheese.
7. Be careful with dressings, cooking oils and condiments. They are sneaky sources of salt, sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil.
   
8. Frozen foods are a convenient way to keep vegetables on hand. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
9. Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
10. For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef (choose deli slices fresh from the deli department, avoid the packaged ones that are loaded with sodium and preservatives). Avoid processed lunch meats, sausages and hot dogs.
    

[list adapted from http://nutrition.about.com/od/healthyshopping/a/groceryshoplist.htm]

Keep checking those food labels and when you see something interesting, let me know!

- Julie

I can't tell you how nice it is to hear success stories of people who have made a change and seen results! I talked to people all the time who have the best intentions, but I rarely get to hear how it turns out! Here's a comment from my last post:

"I had to comment because I've proved this is true! I stopped eating anything processed (not really a restaruant eater so it didn't apply) but that was the "healthy" frozen dinners, morning frozen biscuits, hot pockets, entrees, canned soups, pastries, cookies, chips, etc. I made EVERYTHING from scratch and that includes making batches and freezing portions for during the. Just YESTERDAY my blood pressure was 112/68!!! I used to run 140/75! So, salt makes a BIG difference and now I realize that the salt sprinkles on my plate from home made food is NOTHING compared to the salt in a packaged food."

That's a huge difference in blood pressure! And one that will definitely result in better health!

I think the reader's comment leads nicely into today's topic, wich is the packaged foods from the grocery store. YES, even the foods from the grocery store that might be labeled as "healthy" may contain a lot of sodium.

What's the Best Way to Know How Much Sodium is in the Foods You Buy?

Hands down, the best (and easiest) way to know how much sodium is in the foods you purchase is to read the food label.

I won't do a complete lesson on everything on the food label, because that can be a bit overwhelming. However, when looking for the amount of sodium in the food, there are 2 things you need to check out.

1. You MUST look at the serving size and determine how many "servings" you are going to eat. You would be surprised by what they consider a serving. 1/2 of a small pizza? 2 servings in a can of soup? Yeah, Right!
2. You also have to see how much sodium is listed on the label. Remember that the amount listed is per serving! This is when your math skills come into play. If you are eating a whole can of soup, or 2 servings, you have to multiply the sodium by 2. It starts to add up quick!

You can also look at the percentage on the right side. That will tell you what percent of the daily value is in a serving. They will base it on the 2300mg recommendation - don't forget that if you are over 50, African American or have high blook pressure or kidney disease, your recommendation is 1500mg.

The food packaging of the product may also make some claims regarding the amount of sodium in the product. Here is what it means:

• Sodium-free: Less than 5 mg of sodium per serving
• Very low-sodium: 35 mg or less per serving
• Low-sodium: Less than 140 mg per serving
• Reduced sodium: Sodium level reduced by 25%. WATCH OUT! This means it could still be really high. It's just 25% less than it was in the original version!  

Here are some of the packaged foods that contain a lot of sodium:

High Sodium Packaged Foods
(from: http://www.cspinet.org/salt/hspackaged.html)

• Swanson's Hungry Man Roasted Carved Turkey   
  1 package = 1,620mg
• Swanson's Hungry Man Beef Meatloaf w/ Brown Gravy, Mashed Potatoes    
  1 package = 1,510mg
• Swanson's Hungry Man Classic Fried Chicken    
  1 package = 1,610mg
• Oscar Mayer Lunchables Deluxe & Ham & Swiss & Cheddar    
  1 package = 930mg
• Great Value Premium Macaroni and Cheese    
  1 box = 2,160mg
• Progresso Classics Hearty Tomato Soup    
  1 cup = 1,110mg
• Maruchan Instant Lunch Ramen Noodles w/ Vegetables    
  1 package = 1,120mg
• Pillsbury Grands Homestyle Original Biscuits    
  1 biscuit = 600mg
• Stouffer's Lean Cuisine Macaroni and Cheese Frozen Dinner    
  1 package = 630mg
• Campbell's Chedder Cheese Soup    
  1/3 of a can = 890mg
• Stouffer's Homestyle Classics Chicken Breast in BBQ Sauce and Cheese Cheese Potato Bake    
  1 package = 1,290mg
• Armour Jumbo Hot Dogs    
  1 frank = 680mg.
  FOR ONE HOT DOG! Let's be real... how many do you eat?
  

What's Next?

Here's your homework: Check out one of your favorite packaged foods and post a comment on this article. Be sure to include in the comment:

1. the brand
2. the serving size
3. how much sodium is in a serving
4. how much you normally eat

That way we can all learn from each other! And my next article will cover smart grocery shopping.

- Julie

 

Is it possible to eat out and not consume too much sodium?

In case you missed my last two articles on sodium, here is what we covered:

What's the Link Between Salt (Sodium) and Cancer Risk?
Practical Tips to Reduce Salt Intake Plus a Quick & Easy Recipe!

As I continue to do reading and research on the sodium issue, I am amazed by the information and how much salt is used in the food production industry. Trust me, you would never make food with that much salt! 

Sodium Shockers

Of course, you can get plenty of sodium at home, but as I talked about in the last posts, the average American eats 3400 mg of sodium each day and most of it is not from the salt shaker. The current recommendation is for no more than 2300mg per day and no more than 1500mg if you are over 50 years old, African American or have kidney disease, high blood pressure or diabetes.

Check out the sodium content of these restaurant items. (Excerpted from Dr. Jo's upcoming "Eat Out Healthy" book, coming May 2011.)

• Olive Garden Garden Fresh salad - just one serving = 1930mg
• Arby's medium Homestyle Fries = 1360mg
• Wendy's Sweet & Spicy Asian Boneless Wings = 2490mg
• Quizno's Baja Chicken Signature Sub, regular size = 2090mg
• Steak 'N Shake Chili Deluxe, bowl = 2560mg
• KFC - 1 biscuit = 530mg
• Subway 6" Turkey Sub w/American cheese and light mayo = 1220mg
• Applebee's Sizzling Skillet Fajitas (choose from chicken, steak, or shrimp) = 6040-6800mg
• Burger King BK Veggie Burger = 1030mg
• Chili's Brownie Sundae = 930mg
• Chipotle fully loaded Burrito with Carnitas = 2410mg
• McDonald's Premium Southwest Salad w/grilled chicken and 1 pkg Newman's Own Low Fat salad dressings = 1690mg
• Red Lobster Grilled Lobster, Shrimp & Scallops = 3220mg
• Panera's bowl Low-Fat Vegetarian Black Bean soup = 1590mg
• Taco Bell Grilled Stuft Burrito, chicken = 1980mg
  

For even more lists of sodium in restaurant foods, check out the list from Center for Science in the Public Interest: http://www.cspinet.org/salt/hsrestaurant.html

Salads are Healthy, Right?

You would think you are eating something healthy when you get the salad at Olive Garden. But just that one little serving gives you more than the recommended 1500mg for the WHOLE DAY! 

Same thing with the grilled chicken salad from McDonald's at 1690. And then my dad asked about Panera's Greek Salad. Also 1690! Wow - so much for thinking that the salads are the healthy choice.

Want to know about your favorite restaurant dish? Check their website for nutrition information (will probably be there if it's a chain restaurant), or ask them if they have nutrition information available when you're there next. At least they will know that it is something you are concerned about.

Next time we'll look at sodium in packaged grocery foods!

- Julie

 

Well, my topic of salt was good timing! The US Government's Agriculture and Health and Human Services department issued a new version of the dietary guidelines this week. In the 2010 guidelines (yes 2010 guidelines just came out!), they were actually more specific on the sodium recommendations.

The new recommended sodium intake is less than 1500 mg per day for those who are 51 and older, African Americans, or those with high blood pressure, diabetes or chronic kidney disease. FYI - this is half of America!! For the other half, it remains at 2300 mg or less.

Plus, remember that the average American consumes 3,400 mg of sodium a day. So just about everyone should probably do an honest assessment of how much sodium they are consuming!

Sodium in Your Diet

You might be thinking that you don't add that much salt to your foods, so you don't need to worry about this. In reality, most of the salt that we consume in our diets actually come from processed foods! This makes it very hard for us to be aware of how much salt we actually are consuming as these processed foods don't necessarily taste that salty.

And restaurant foods are often LOADED with sodium. The big problem here is that there aren't any nutrition labels on these foods so you really have no idea how much you are getting. Many chain restaurants will list nutrition information on their website.

What about they type of salt that you use? There are many different types of salt, including kosher salt, sea salt, etc. in addition to table salt. Kosher and sea salt are actually higher in minerals than table salt. Therefore, there is less salt in a tablespoon of kosher or sea salt than there is in a teaspoon of table salt.

By switching the type of salt you use, you can potentially cut the amount of sodium you take in, as long as you don't compensate by using more of the "less salty" salt!

For more on different types of salts, check out this video!



It's Not Easy! Practical Tips for Cutting Salt

Since 75 to 80 percent of the sodium we consume is added to food before we open a package or walk into a restaurant, it's not so simple to cut sodium intake. That is, unless you make everything--including breads, crackers, cereals, soup, spaghetti sauce, salad dressing--from scratch. That doesn't seem so practical to me though!!

However, as long as our groceries stores are stocked with salt infused food, the easiest way to control sodium intake is to make your own food and be a smart shopper! Here are some ways to start cutting out the excess sodium in your diet:

• Make your own salad dressing (see recipe below!)
  
• Season your own rice, couscous, or pasta. Don't buy the flavored kind!
  
• Buy no-salt added canned beans, tuna, and tomatoes. Or use dried, frozen or fresh instead!
  
• Add salt-free vegetables, beans, or grains to high-sodium packaged or restaurant foods. You not only cut the salt in each serving, you boost the potassium. I have added frozen veggies to soup (like chicken noodle or vegetable soup) to dilute the sodium.

For more information on the dietary guidelines, you can go here: http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm.

Yve's Flavorful Vinaigrette
This recipe comes from my next door neighbor when I grew up. She's french (Yvette), so you know it has to be good!

Ingredients:

• 1/2 cup wine vinegar (i used red wine vinegar)
• 1 1/2 cups olive oil
• 1/4 cup lemon juice
• 1 1/2 t. dijon mustard
• 3 garlic cloves (you can use them whole or minced)
  
• basil (fresh, if available)
• salt and pepper to taste!
  

Instructions:

1. Put all the ingredients in a jar and shake hard.
   
2. Refrigerate! (I found it to taste even better after 1 day of refrigerating)
   
3. Can be used on a variety of salads including red potato salad, shredded carrot salad or cucumber&tomato salad. I have used it on tossed salad as well.

Enjoy!!
- Julie