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Reducing Salt in Your Diet Tips and facts on how to limit salt when dining out, buying groceries, or cooking.

Medical providers are independent contractors, not employees or agents of the health plan. Our members and their medical providers, not the health plan, decide what medical care the member receives and how they receive it. John Deere Health only determines what medical care will be paid for under the member’s benefit plan. Assurance of Non-Discrimination No person on the grounds of race, color, national origin, gender, age, religion, or disability shall be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any program or service provided by John Deere Health Plan, Inc., John Deere Health Care, Inc. or John Deere Health Insuarnce, Inc. Si usted habla español, tenemos representantes que le pueden ayudar. Por favor de llamar al 800-224-6602, y pregunte por un representante que hable español. Los servicios de interpretación y tradución son gratis para todos. Gracias.

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You may have been asked by your health care provider to change your diet by limiting your salt intake on a daily basis. Normally, our body needs a certain amount of salt to function correctly. When your body does not control fluid well, limiting the amount of salt helps prevent excess fluid build-up in your body. This means:
Less work for your heart
Lower blood pressure
Feeling better on a daily basis
Medications for blood pressure or fluid control may be reduced

How can you limit the amount of salt you eat without giving up its taste with food? This brochure includes tips and facts on how to limit salt when dining out, buying groceries, or cooking. Give yourself time to get used to eating less salt. Keeping a daily diary may help you learn how to limit your intake more quickly. Gradually, these newly-learned habits will become part of your everyday living. Controlling your salt intake can be one of the most important things you do to stay healthy! Tips for maintaining a low-sodium diet The American Heart Association (AHA) recommends no more than 2,400 mg of sodium (11/4 tsp salt) per day for healthy adults. A low sodium diet (less than 2,400 mg of sodium per day) can lower blood pressure. If you gradually decrease sodium and salt in

A) Serving Size - Check to see if your serving is the same size as the one on the label. If you eat double the serving size listed, you need to double the nutrient and caloric values. If you eat one-half the serving size shown, the nutrient and caloric values should be halved. B) Calories - Look here to see what a serving of food adds to your daily total. A person’s size and activity level help determine total calories needed per day. For example, a 138-lb. active woman needs about 2,000 calories each day, while a 160-lb. active woman needs about 2,300. C) Daily Values - These daily values apply to people who eat 2,000 to 2,500 calories each day. If you eat less, your personal daily value may be lower. D) Total Fat - Try to limit your calories from fat. Too much fat may contribute to heart disease and cancer. Choose foods with fewer than 30 percent of calories derived from fat. E) Saturated Fat - Saturated fat is the “bad” fat. It is the key player in raising blood cholesterol and your risk of heart disease. Less than 10 percent of daily calories should be from saturated fat. F) Cholesterol - Challenge yourself to eat foods totaling less than 300 mg of cholesterol each day. Cholesterol is found in foods of animal origin, such as meat, fish, eggs, and whole-milk products such as cheese and butter. Certain food products that contain plant stanols/sterols (for example, cholesterol-lowering margarine) can help lower cholesterol.

G) Sodium - Too much sodium (or salt) adds up to high blood pressure in some people. Sodium intake should be 2,400 mg per day, or even lower, depending on your health. H) Total Carbohydrates - Carbohydrates are found in foods like bread, potatoes, fruits, milk, vegetables, and sweets. Carbohydrates are the main source of energy for body functions. I) Dietary Fiber - It is important to consume foods containing fiber from a wide variety of sources. Fruits, vegetables, wholegrain foods, beans, and legumes are all good sources of fiber and can help lower cholesterol and reduce the risk of heart disease. J) Sugars - Labels will indicate the grams of sugars in a food, both the natural and added sugars. Since sugars are a type of carbohydrate, the most important number to look at on the label is the amount of carbohydrate for the serving you are eating. K) Protein - Most adults get more protein than they need. Even though protein from animal sources such as meat, fish, milk, and cheese is of higher nutritional quality than plantbased protein, it is also higher in fat–especially saturated fat and cholesterol. Use skim or low-fat milk, yogurt, and cheese. Try to get some protein from vegetables (such as beans), grains, and cereals. L) Vitamins & Minerals - Make it your goal to get 100 percent of each every day. Let a combination of foods contribute to a winning score.

Understanding Food Nutrition Labels A

B C D E F G H I J K L

Nutrition Facts Serving Size 1/2 cup (114 g) Servings Per Container 4 Amount Per Serving Calories 90 Calories from Fat 30 % Daily Value

Total Fat 3 g Saturated Fat 0 mg Cholesterol 0 mg Sodium 300 mg Total carbohydrate 13 g Dietary Fiber 3 g Sugars 3 g Protein 3 g Vitamin A Calcium

80% 4%

• •

5% 0% 0% 13% 4% 12%

Vitamin C Iron

60% 4%

*Percent Daily Values are based on a 2,000 calorie diet. your daily values may be higher or lower depending on your calorie needs: Calories Total Fat Less Sat. Fat Less Cholesterol Less Sodium Less Total carbohydrate Fiber

than than than than

2,000

2,500

65 g 20g 300 mg 2,400 mg 300 g 25g

80 g 25 g 300mg 2,400 mg 375 g 30 g

Calories per gram fat 9 • Carbohydrate 4

•

Protein 4

Additional nutrients may be listed on some food labels. g = grams (About 28 g = 1 ounce) mg = milligrams (1,000 mg = 1 g)

your diet, your taste for salt decreases as well. Here are some tips to help you maintain a low sodium diet: Be a Smart ShopperLook for these phrases on labels Sodium free – 5 mg or less of sodium per serving;
Very low sodium – 35 mg or less of sodium per serving;
Low sodium – 140 mg or less of sodium per serving;
Light in sodium – at least 50 percent less sodium than the regular version;
Reduced (or less) sodium – at least 25 percent less sodium than the regular version;
No salt added, unsalted, or salt free – 5 mg or less of sodium per serving.


Tips to Reduce Sodium Use reduced sodium or no-salt-added products, such as fresh and frozen vegetables and low-sodium canned vegetables and soups;
Be “spicy” instead of “salty” when cooking. Flavor foods with a variety of herbs, spices, wine, lemon, lime, or vinegar;
Avoid the salt shaker or fill it with an herb substitute instead;
Eat more whole, fresh foods. Choose fewer canned, ready-cooked, or boxed meals such as noodle casseroles or rice dishes;
Avoid condiments such as mustard, horseradish, ketchup, Worcestershire sauce, bullion cubes or powder, soy sauce, teriyaki sauce, and monosodium glutamate (MSG) – or use lower-sodium versions of these items;


Prepare unsalted fresh or frozen beef, lamb, pork, fish, and poultry;
Read food labels to become aware of high sodium foods and to select lower-sodium varieties;
Limit cured foods such as bacon and ham, and foods packed in brine such as pickles, olives, and sauerkraut;
Modify recipes by omitting salt. Start by cutting the amount of salt in half;
Use lemon juice, vinegar, herbs, and spices to enhance flavor;
Replace salt-and-sodium-containing ingredients with lower-sodium alternatives;
When eating out, ask that foods be prepared without added salt, MSG, or salt-containing ingredients;
Choose fruits or vegetables instead of salty snack foods.


Salt and Sodium When purchasing prepared and prepackaged foods, read the labels. Many different sodium compounds are added to foods. When these compounds are listed on food labels, it indicates the presence of added sodium. Watch for the words “soda” and “sodium” and the symbol “Na” on labels – these identify products that contain sodium compounds. Commonly used items such as baking soda and baking powder also contain sodium.

Here are sodium compounds you should try to avoid or use sparingly:
Salt
Monosodium glutamate (MSG)
Baking soda
Baking powder
Disodium phosphate
Sodium alginate
Sodium benzoate
Sodium hydroxide
Sodium nitrite
Sodium propionate
Sodium sulfite It’s important to check labels on all your foods and additives for sodium content. To illustrate, the following are equivalent measures of sodium in the diet: 1 teaspoon salt = 2000 mg sodium 1 teaspoon baking soda = 1000 mg sodium

Source: www.nhlbi.nih.gov Source: www.deliciousdecisions.org