HEALTH TALK...
Volume 11 Issue 10 February 1999
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Nutrition News ... |
Be Sensible About Salt
It is naturally present in foods. It is added to canned, packaged, and frozen foods to flavor and preserve them. We add it during cooking. We sprinkle it on our meal at the table. It makes food taste good. It is good for us--in limited amounts.
Salt is a necessary part of life, not only because it flavors and protects foods. Our bodies need sodium, which is present in salt, because it helps to maintain blood volume, regulate water balance, transmit nerve impulses and perform other vital functions.
But many people consume far too much of it. Salt consists of 40 percent sodium and 60 percent chloride. One teaspoon of salt has 2 grams of sodium. The Food and Nutrition Board of the National Academy of Sciences believes that an adequate and safe level of sodium each day is 1.1 to 3.3 grams per day. Americans consume between 2.3 and 6.9 grams daily.
High Blood Pressure
Older people in particular should be cautious about using too much salt. The main reason for caution is that overuse of sodium is one factor that is associated with high blood pressure (HBP).
Restricting the amount of sodium in the diet helps to lower HBP in many individuals who already have the disease.
How to Cut Back
First, learn which foods in general contain less sodium. Fresh foods usually have less than processed ones. Fresh meats, for example, are lower in sodium than processed ones such as lunch meats, bacon, hot dogs, sausage, and ham, all of which have sodium added to flavor and preserve them.
Likewise, most fresh vegetables are naturally low in sodium. Canned vegetables and vegetable juices usually have salt added. There are now new lines of canned products that are labeled low-sodium. Plain frozen vegetables without sauces are generally low in sodium. Fresh, frozen, and canned fruits and fruit juices are low in sodium. Commercially prepared foods such as soups, frozen dinners and other convenience items have added salt in their preparation. Some of these are available with substantially less sodium, so check the label. At the table, taste the food before adding salt. If you think the food needs some, add only a small amount. Herb’s have always been available for use in cooking. Experiment with new and different Herb’s to enhance the taste of otherwise bland foods. Lemon, pepper, spices, onion and garlic are also good alternatives.
National Institute onAging Food and Drug Administration
RECIPE RECITAL...
Chili Beef Mac Casserole
SERVES 4
INGREDIENTS:
1/2 to 3/4 pound ground beef
1 medium onion, cut-up
1 cup uncooked macaroni
1/2 teaspoon salt
1/8 teaspoon pepper
1 1/2 teaspoons chili powder
2 3/4 cups hot water
1 (6 ounce) can tomato paste
DIRECTIONS:
1. Cook ground beef and onion in a pan over medium heat until meat is browned and onions are soft. Pour off fat and throw away.
2. Add macaroni, salt, pepper, and chili powder. Stir in hot water. Bring mixture to a boil . Turn down heat and cover. Cook 10 minutes.
3. Stir in tomato paste. Cover and cook an additional 10 minutes or until macaroni is soft. SERVES 4
Washington State Food and Nutrition Council
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Gon Lo Mein! |
Serves 3
INGREDIENTS:
6 ounces of cooked chow mein noodles
1 cup chopped vegetables (carrot, celery, broccoli, etc...)
1 tablespoon oyster sauce
1/2 tablespoon soy sauce
(low sodium)1 teaspoon sesame oil
1 egg, scrambled, cut into strips
DIRECTIONS:
1. Sprinkle oyster sauce over cooked noodles.
2. Heat oil in wok or skillet. Stir fry vegetables.
3. Add soy sauce.
4. Mix in noodles. Heat Well.
5. Add egg if desired
6. Eat and enjoy!!!!!!
NUTRITION NELLIE 
Dear Nutrition Nellie,
There are times when I don’t have enough money to buy food I need. Do you have any suggestions that might help me?
Signed, Concerned Senior
Dear Concerned,
To stay healthy, you need to eat nutritious, wholesome foods. It is possible to buy such foods and not spend a lot of money by following some basic rules.
Make a shopping list, check the paper for "Specials", clip coupons and Compare prices, buy what you need and only what you will use. Shop with a friend and share the cost on items that can be split in half.
Visit the local food bank to add to your monthly food supply. You may be eligible to receive food stamps. Call your local Social Security Office, or the Division of Welfare or Family Services to obtain the address and telephone number for your local food stamp offices.
Sincerely,
Nellie
Cooperative Extension Programs and employment are available to all without discrimination. Evidence of noncompliance may be reported through your local Cooperative Extension office.
This program is funded through a USDA Food and Nutrition Services Food Stamp Participant Grant
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