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SALT
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INFORMATION
FOR PEOPLE WHO MUST WATCH THEIR SALT OR
SODIUM INTAKE
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Do
you "taste before you shake" or do you automatically sprinkle salt on
your
food?
Dietitians
are encouraging people to "shake the salt habit" and get to know the
real
taste of food.
Excessive
salt consumption has been linked to hypertension, or high blood
pressure.
Our average consumption of salt is 5-20 g per day. A prudent diet would
limit salt intake to 5 g daily.
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DIETARY
SOURCES OF SODIUM
Table
salt, whether added in cooking; at the table; or hidden in canned
foods,
processed foods, convenience foods and baked goods is the greatest
source
of dietary sodium. In general, fresh unprocessed fruits, vegetables and
grains have an insignificant amount of sodium; unsalted meat has
moderate
sodium levels and cheese and butter are high in sodium content. The
following
words on a food label mean that sodium is present:
- monosodium
glutamate (MSG) - used as seasoning in many processed food.
- baking
powder and baking soda (sodium bicarbonate).
- brine
(table salt and water) - used for preserving pickles, sauerkraut and
flavour
in corned beef, bacon, luncheon meats.
- sodium
nitrate - used as a preservative in bacon, ham, wieners and luncheon
meats.
- sodium
benzoate - used as a preservative in soft drinks, relishes, sauces,
salad
dressings.
- disodiumphosphate
- stabilizing agent used in many processed cheeses.
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THE
SALT CUTBACKS
- Cut down
on snack foods that are highly salted such as pretzels, potato chips,
salted
crackers, salted nuts, salted popcorn.
- Reduce
your intake of cured and processed meats including ham, sausage, bacon,
hot dogs, bologna, luncheon meats and salted fish.
- Select
low sodium mineral waters such as Canada Dry, Canagua, Evian Mont
Blanc, Mont Clair, Perrier, Sarotago, White Mountain.
- Evaluate
your use of canned soups, soup mixes, canned vegetables, pickles,
relishes,
tomato sauces, soya sauce, processed cheese.
- Limit
your intake of fast foods.
- Re-educate
your taste buds by experimenting with different seasonings.
- Use available
non salted commercial seasoning mixes like Mrs. Dash or Club House.
- Learn
How to Season Your Food Without Salt
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