 In the News -
September 2009
Lowering Your Sodium Intake
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Audio/Video Script:
Treena Musselman
Pulaski County - Nutrition
[Title Slide – Lowering Your Sodium Intake;
Treena Musselman, Pulaski County - Nutrition, U of A Division of Agriculture.
Picture of a hand holding a salt shaker.]
[Treena Musselman] One of the first steps in lowering your high blood
pressure, reducing your risk of heart disease or diabetes is to reduce the
amount of sodium in your diet.
[Slide – How much sodium do you need? Picture of an open salt shaker, spilled
on the table. High Blood Pressure and other risks 2,000 milligrams or less.]
How much sodium do you need? It is recommended that a person who has high
blood pressure or who is at risk for other complications consume 2,000
milligrams of sodium or less each day.
[Slide – How much sodium do you need? Picture of an open salt shaker, spilled
on the table. Regular consumption with no salt provides daily: 2,000
milligrams.]
Regular consumption of high sodium-foods often provides more than 2,000
milligrams per day, even if no salt is added.
[Slide – Foods High in Sodium? Picture of an open salt shaker, spilled on the
table. Picture of a to go box. Convenience foods pose largest problem.]
Foods high in sodium. Convenience foods are the biggest problem contributing
to the over consumption of salt whether this be a drive-thru meal, canned soup,
or a frozen entree.
[Slide – Foods High in Sodium? Picture of an open salt shaker, spilled on the
table. Picture of a cheeseburger. Quarter pound cheeseburger 750 milligrams –
1500 milligrams.]
A quarter pound cheeseburger from a fast food restaurant contains 750
milligrams – 1500 milligrams of sodium.
[Slide – Foods High in Sodium? Picture of an open salt shaker, spilled on the
table. Picture of a lasagna. One cup oven ready lasagna 360 milligrams.]
One cup of oven ready lasagna contains 360 milligrams of sodium
[Slide – Foods High in Sodium? Picture of an open salt shaker, spilled on the
table. Picture of two slices of pizza. Two slices of frozen pizza 740
milligrams.]
One fourth or 2 slices of a frozen pizza contains 740 milligrams of sodium.
[Slide – Controlling your Sodium Intake. Picture of an open salt shaker,
spilled on the table. Choose to prepare the foods you eat. Use herbs to add
flavor instead of salt.]
Controlling your sodium intake. By choosing to prepare the foods you eat you
will gain more control over how much sodium you consume.
When preparing meals, use herbs to add flavor to your favorite dish instead
of adding salt.
[Slide – Learn to Read Food Labels. Picture of an open salt shaker, spilled
on the table. Picture of a Nutrition Facts label.]
Learn to read food labels. Every food product available has a nutrition facts
label; knowing how to read these labels will help you choose better foods.
[Slide – Learn to Read Food Labels. Picture of an open salt shaker, spilled
on the table. Picture of a Nutrition Facts label, serving size 1 cup (228 grams)
Servings per Container 2.]
Serving size is the amount of food the nutrition label is based on indicated
by the product manufacturer.
[Slide – Learn to Read Food Labels. Picture of an open salt shaker, spilled
on the table. Picture of a Nutrition Facts label. Total Fat 13 grams (20%),
Saturated Fat 5 grams (25%), Cholesterol 30 milligrams (10%), Sodium 660
milligrams (28%), Total Carbohydrates 31 grams (10%) Dietary Fiber 0 grams (0%)
Sugars 5 grams, Protein 5 grams.]
Limit these- too much fat, sodium, and cholesterol may contribute to health
problems.
[Slide – Learn to Read Food Labels. Picture of an open salt shaker, spilled
on the table. Picture of a Nutrition Facts label. Vitamin A 4%, Vitamin C 2%,
Calcium 15%, Iron 4%. Percent Daily Values are based on a 2000 calorie diet.
Your daily value may be higher or lower depending on your calories needs.
Calories 2,000, 2,500; Total fat less than, 65 grams, 80 grams; Sat Fat less
than, 20 grams, 25 grams; Cholesterol less than, 300 milligrams, 300 milligrams;
Sodium less than, 2,400 milligrams, 2,400 milligrams; Total Carbohydrate, 300
grams, 375 grams; Dietary Fiber, 25 grams, 30 grams. Calories per gram: Fat 9 *
Carbohydrate 4 * Protein 4.]
Percent daily values remind you about your calorie needs.
[Treena Musselman] Controlling your sodium intake is the first step in
lowering your blood pressure and reducing your risk for other diseases.
[Narrator] To learn more, contact your county extension agent and
follow the links in this section. [Slide - U of A University
of Arkansas Division of Agriculture]
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