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TIPS TO REDUCE SODIUM

tipstoreducesodium.pdf
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In a Red box at the top of the flyer. DASH EATING PLAN. Tips To Reduce Salt and Sodium. In a yellow box next to the red box. HEALTHY EATING, PROVEN RESULTS. Studies have found that the DASH eating plan can lower blood pressure in as fast as 2 weeks. Eating less sodium creates even bigger heart healthy benefits. At the side of the flyer there are pictures of two zucchini’s, Zucchini, Three clumps of cheese, Swiss Cheese and a picture of rye bread, bread. Eat your veggies. Choose plain fresh, frozen, or canned (low-sodium or no-salt-added) vegetables and season them yourself. Fresh is best. Choose fresh or frozen skinless poultry, fish, and lean cuts of meat rather than those that are marinated, canned, smoked, brined, or cured. Go

In a Red box at the top of the flyer. Most of the sodium we eat comes from added salt in packaged or prepared foods. Only a small amount occurs naturally in foods. Check Nutrition Facts labels and choose foods with lower sodium levels. On the left side of the flyer there are pictures of food. A Bowl of rice - brown rice; a stack of green beans - green beans, a group of strawberries - strawberries; a bowl with - milk; another bowl with some beans - black-eyed peas; at the bottom is a bowl of shredded - tuna. Grains. Serving Size. Milligrams of Sodium. In a brown bar. Cooked cereal, rice, pasta (unsalted). ½ cup. 0--15. Ready-to-eat packaged cereal. ½ cup. 0--360. Bread. 1 slice. 120--210. Vegetables. In a Green bar. Fresh or frozen, cooked without salt. ½ cup. 0--70. Canned or frozen with sauce. ½ cup. 190--430. Pasta sauce, jarred. ½ cup. 270--490. Fruits. In a magenta bar. Fresh, frozen, canned ½ cup 0--5. Dairy. In a blue bar. Milk. 1 cup. 110. ogurt. 1 cup. 85--190. Natural cheeses. 1 ½ oz. 90--480. American cheese, processed. 1 slice. 200--240. Nuts, Seeds, and Legumes. In a violet bar. Nuts, unsalted. ½ cup. 0--5. Nuts, salted. ½ cup. 70--260. Beans, cooked from dried or frozen (unsalted). ½ cup. 0--10. Beans, canned. ½ cup. 130--450. Meats, Fish, and Poultry. In a Purple bar. Fresh or frozen meat, fish, poultry. 3 oz. 55--75. Fresh or frozen poultry, with broth. 3 oz. 100--170. Tuna, canned, water pack. 3 oz. 140--180. Turkey breast, lunch meat. 3 oz. 540--810. Ham, lean, roasted. 3 oz. 920--950. 0 - 100 - 200 - 300 - 400 - 500. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 2..

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