MSU Extensi Publicti Archive Archive copy publicti, do not use f current recommendtis Up--dte infmti bout mny pics cn be obtined from your locl Extensi fice Nutriti & Your Helth Michign Stte University Coopertive Extensi Penny Ross, Judy Anders, Foods nd Nutriti Reprinted Ocber 992 4 pges The PDF file ws provided courtesy Michign Stte University Librry Scroll down view publicti
& Your Helth Nutriti & Penny Ross, Ross, RD, RD, Fmer Fmer Extensi Extensi Penny bv: ' : Food-nd Food nd Nutriti Nutriti SPecn/isf Specilist Andrews Dr Sndr MSU Ctct: Ctct: Dr Sndr Andrews MSU Nutriti Deprtment Food Science nd Humn Nutriti S ODIU o M_xt i ss J SOH j, f"4 hi"""""""-''''''''''''--i 8S, :/ 0 0 Ib I st St 846 846-37 -37 Michign Stte University Coopertive Coopertive Extensi Extensi E-87, Reprinted Reprinted Ocber Ocber 992 992 Michign slt shker sve kitchen tble comm sight in is comm homes mny homes her it's sprinkled sprinkled t lther tble dded during processing, processing, slt finds finds its wy in mny foods we et et Next sugr, sugr, slt is most commly used food dditive A Comm tble slt is chemicl compound known s chlide chlide It is mde 40 percent nd chlide It nd 60 percent chlide is in slt tht cuses problems f f some people is is s essentil body s essentil s Toger,, nd wter Toger s ir ir nd nd chlide chlide help regulte body wter blnce Nml, helthy blnce Nml, kidneys id in in this process miring body ccentrti If we we et slty foods, kidneys will remove ny kidneys unneeded If our ou-r intke is low is lost lost through low is through perspirti, dirrhe vomiting, rebsb dietry diery kidneys will rebsb sodi urn until body until ccentrti is is ce gin nml ce gin plys role in role in lso lso plys trnsmissi nd nerve impulses nd nerve trnsmissi It is muscles It ctrcti ctrcti muscles essentil bspti f bspti essentil f glucose glucose in trnspt in cells cells nd nd trnspt nutrients cross cross cell cell or or nutrients membrnes membrnes ow rnuch much slt rrow does pers H L Idoes lhhr$iil$],9l#$ei need? l$ffif;needl helthy requirements f helthy physicl people vry with ge, physicl ctivity, outside tempertures tempertures nd ctivity, suggested humidity levels The suggested dietry intke f is between,00 nd nd 3,300 between ( 3 milligrms ( 3 grms) per dy \ilue cn esily meet our e need csuming csuming bout e tespo slt ech dy dy led stroke, hert disese, kidney filure fil ure vessel dmge dmge Tht is why it is extremely extremely imptnt hve your pressure checked regulrly Alg Alg with ntihypertensive drugs, -restricted diet, weight loss f overweight nd exercise re mg most imptnt wys tret high pressure pressure To help reduce risk high pressure, some medicl reserchers suggest tht slt csumpti be reduced bout csumpti is 40 percent dy Slt is grms dy Mny people csume much me, so (,000 grms ( so grms,000 thn this is not however It is this,, however milligrms) slt ctins ctins 2,000 milligrms) uncomm f f Americns milligrms This mount csume s s four tespos tespos is s much s is found found in bout e e tespo slt slt dily If you hve hve been been dvised slt If slt it doesn't men ((de-slt" iet, it "de-slt" your ddiet, you re cuisine re doomed you few chnges foods few tsteless tsteless foods Just should we in your eting hbits hbits cn cn help reduce reduce your intke be ccerned signicntly signicn tl y bout our $;l-ry;;ffffi i,*itr'*,i--fffi hy should bout our -intke? k? sod sodiurn lum Int e T od y, slt hs such n hs become such Tody, overused sesing my be tht it my sesing tht ssocited with development with development pressure, sympm high sympm high pressure, pressure, hert pressure, High disese High hert disese e bout e ffects bout hypertensi, ffects hypertensi, groups, in Certin groups, Americns Certin in four four Americns people such Americns, people blck Americns, s blck such s with high hisry high fmily hisry with fmily people, re re pressure pressure nd overweight people, nd overweight high me hve high hve me likely likely puts n pressure strin pressure It extr strin It puts n extr hert nd, left untreted, cn cn hert nd, i{ Ieft untreted, hhere e ere ddoes oes th in In diet our diet our come from? come your About e-fourth e-fourth your About you dd from slt you dd intke comes comes from slt intke from ((hidden food The The rest rest comes comes from food "hidden tht isis dded dded sources"- sources" - tht processing products during help help during processing products preserve nd flv m m nd flv preserve
slt include: include: The min sources I o The slt Slt shker Shker nd Sesed Slts Slts These re obvious nd probbly most obvious overused sources Mny Mny overused people develop tste f slt when y re young This is prticulrly children's foods re slted true ppetite is so dult tstes Our slty pperite ingrined tht mny people find unslted food steless tsteless The desire unslted f slt is lerned tste nd refe e tht cn be unlerned unlerned 22', Cnned Vegetbles Slt is dded mny o vegetbles f flv If you enjoy foods, look f brnds without dded slt, try fresh without plin vegetbles vegetbles 3? J o Smoked Mets, Cured Products, flot Hot Dogs, Dogs, Cnned Fish These items re highl y processed processed nd high in highly se, slt is used both In se, s flving nd nd s curing gent Fresh mets, fish nd poultry re fish nd firly low in Some fish is now vilble pcked without slt 4 A + olives, SuerSuer Pickles, Olives, roocls, Kruf These o krut -lnese foods, wher purchsed homemde, re slt wter brine re preserved in slt nd must be voided perss,restricted diets If you re -restricted diets not sure wher commercilly prepred food is preserved in slt, check ingredients see ingredients lbel see slt or --ctining -ctining compounds re re present J Cnned nd Dry C-dirnents' o Soups, Cdiments, Sld Dressings Red Red lbels se foods determine is is present If ppers s s e e first few ingredients, ingredients, it mens ctent is is high 6A\r, Bking Powder nd These re o Bking Sod These used s s levening gents in purchsed homemde bked goods, goods, such cookies, ckes nd such s s cookies, quick breds sod nd breds Bking sod powder ctin bicrb te bicrbte ctent S"dium everydy foods Beverges nd Fruit Fruit Juices Juices Beverges Col, regulr Col, Iow low cle clie C-ol, Cfee te Cfee Apple juice juice Apple Ornge juice, juice, commercilly bottled" Tom cunmercilly Beer ine, red white Sixe Serving Size &rurng 8 8 8 8 8 8 LZ 2 4 (mg) bdium (mg) T6 6 zt 2,2 l,-2 878 z 2 2,9 L2-t9 Diry Products Cheese Cheese Cheddr Chedlr Col C,rhy Swiss Sc/iss Prmesn, grted grted Prmevn, Americn Americn Cottge cheese Milk, whole lo«ft lt't Vnill pudding, instnt Yogurt, with fruit fruit ounce ounce ounce ounce ounce 4 8 4 8 76 L7t 7 74 28 406 47 t22 22 400 33 9 3 3 3 3 7 70 20 443 303 3 3 r37 37,9 3 3 3 2 slices 3 802 802 9 274 L,LT4,4 69 zz0 220 639 639 2 z7 27 Eggs, Poultry Eggr, Met, Fish, Poultry hole egg Fish fuss, fuss, rw Sle Sole Slm, cnred, slt sh dded blm,, Tun Tww Shrimp Rw Rw Cnned C-med Beef Cooked, len C-ool<ed,len Cned C-vd Pk, Pk, cooked cool<ed len Bc Hm Chicken, rosted rostnd fulogn Bologn Hot dog Slmi Susge Susge Vz brest Yz slice slice putty ptty
I o 7 ter isis lso ter found in in drinking wter found Amounts in in wter wter vry Amounts cross country country Home wter will dd dd steners will your wter, o o This does does not men wter, men tht you must sp drinking wter wter But your intke must be your severely restricted, restricted, wter wter my be severely be fcr in determining your dily fcr intke intke ow brek hbit Low- shopping nd cooking be dficult tsk sk Here need not be re some wys reduce re in your diet nd still enjoy flvful foods: lbels see see slt r Check lbels compounds compounds re dded foods you buy Avoid products with high ctent ctent!7hen possible, et fresh t hen vegetbles-most es vegetbles-most vegebles ctin slt hen vegetbles you enjoy re re not in ses, remember tht vegetbles vegetbles (without suces) ctin much (without less thn regulr vegetbles If you buy vegetbles vegebles without dded slt, d't slt cooking liquid dd slt t tble I Omit Omit entirely use use ly hlf slt clled f in recipe recipe Mny recipes include slt s n ingredient f flv ly Slt need not be dded cookies, ckes, pie crusts quick breds breds Slt cn lso sfely be omitted from home home- vegetbles, becuse it is used f flv ly nd does not preserve preserve product in ny wy Fst Fst Foods Cheeseburger Cheeseburger French fries Shke Serving Serving Size Size I 2Yz ZVz (mg) 709 46 t46 266 26 Fruits Apple Bnn Pech Cntloupe C-ntloupe Per rw I Yz V2 2 2 24 I Breds, Breds, Cerels nd nd Grin Products Bred rxlhite hite hole hole whet Rye Ry slice slice slice 4 Lt4 32 32 39 3/+ I 2z 30 30 304 26 22 6,3 23 23L 200 200 0 0 L L,2,7,07 L,07,076 932 97 Cerels 'het, Crem het, regulr Crem het, hec, mix'n mix'n et ett Otmel, Otmel, regulr regulr Cheerios Cheerios rn flkes C-n fllnt rice rice Puffed whet Rice, white Rice, Stuffing mix Cn chips Popcn, plnin plin Pot chips Pretzel twists 3/+ 3/+ A LL/+ L 2 s ounce ounce 0 chips Soups Beef bouill noodle Chicken noodle Crem mushroom milk Tom, with milk Vegetble beef I Be wre tht mny sesings sesings cdiments ctin lrge lrge nd cdiments mounts Some in comm use re: butter slt celery slt grlic slt slt i slt ctsup powder chili suce nd chili powder cubes bouill cubes vegetble extrcts extrcts met nd vegeble suce brbecue suce tenderizers met tenderizers suce soy suce 'S7cestershire cestershire suce cooking wine popcn slt sesings mixed spice sesings mo glutmte glutmte mo (MSG) (MSG) grvy broth grvy dehydrted sld
You cn cn dd dd flv flv foods foods without without You sprinkling slt slt A A squeeze squeeze sprinkling fresh lem lem juice juice vegetbles vegetbles fresh minced grlic grlic rubbed rubbed in in mets mets will will minced do wders wders f f flv flv Ot Or try try do experimenting with with new new herbs herbs nd nd experimenting spices Slt is ly e wld spices Slt is ly e wld sesings Fill your sve p sesings Fill your sve p shker with with some some herbs herbs nd nd shker spices listed below nd give it give it nd spices listed below shke Here Here re re some some suggestis suggestis shke get you you srted: strted: get Allspice- pot pot rost, rost, Allspice- met lof, suces suces met Crwy seed-breds, seed-breds, noodles, noodles, C-rwy bked pples, vegetbles, vegetbles, dips dips Cumin-rice, lof, lof, met chili, Cumin-rice, Mexicn dishes Mexicn Curry powder-lmb, beef, rice, Curry bens suces, dried bens chicken, suces, weed-vegetbles, noodles, noodles, Dill weed-vegetbles, suces, dips, ggs, eggs, slds, slds, sld suces, Dry rnustrd<ggs, mustrd-eggs, met' met, sld Dry, pot sld sld, Oregno-m dishes, pst Oregno-m suces, eggs, fish, stuffing, poultry suces, eggs, Pprik-fish, poultry, Pprik-fish, lmb, beef, poultry, vegetbles vegehbles Trrg-suces, Trrg-s uces, csseroles, poultry, venis, egg egg dishes, sld greens Bsil-pst chops, suces, pk chops, Bsil-pst suces, rosts, met lof, rice rosts, met Grlic-m dips, mets, Grlic-m dishes, dips, poultry, fish, fish, mrindes Ginger-ckes, Ginger<kes, cookies, Orientl dishes, stewed vegebles, bked dishes, vegetbles, fruits Fennel seed-fish, sefood, m Fennel seed-fish, suce, sld pizz, vegetbles, vegetbles' pot sld suce, pizz, Cloves-ckes, Cloves---ckes, cookies, cooked fruits, pot rost, soups rost' soups pot fruits, Equl Equl MSU AJJ rmtive-acti MSU is is n n Affirmtive-Acti Opptunity stituti I nstituti Opptunity In _ Coopertive Extensi Coopertive Extensi progrms progrms nd open mterils re re open nd mterils rce, rce, col, col, without regrd regrd ll ll ithout ntil I religi ge religi hndicp,, ge ntil igin igin,, sex sex,, hndicp Issued wk inin Extensi wk Coopertive Coopertive Extensi lssued inin furrnce furrnce griculture My 8, B, nd nd cts My home ecomics ecomics,, cts nd home griculture nd June with US US 94, inin cooperti cooperti with June 30, 30, 94, Deprtment Agriculture Gil L Imig, direcr, Depnment Agriculture Gil L lmig, direcr, Coopertive Stte Michign Stte Extensi,, Michign Cobpertive Extensi University infmti This infmti Ml 48824 48824 I This E Lnsing Lnsing,, MI University,, E isis f eductil purposes ly Reference purposes Reference ly f eductil commercil not imply imply products nmes does does not trde nmes trde commercil products endsement Coopertive Extel']si endsement Coopertive Exteqsi bis This bulletin bulletin mentied This those not not mentied ginst those bis ginst becomes public property up publicti nd my be becomes public property up publicti nd my be reprinted within nor nor within verbtim s s seprte seprte reprinted verbtim publicti be Reprinting cnnot cnnot be publicti with MSU Reprinting with credit credit MSU used endse dvertise commerci l product product commercil dverlise used endse compny compny Produced Outrech Communictis nd printed printed Produced Outrech Communictis nd recycled inks pper using vegetble-bsed inks using vegetble-bsed recycled pper Reprinted Copy Single Copy 20cents, cents,single Price20 0:92-0M-ES'KE, Price Rprinted 0:92-0M-ES-KE, Free Residents MichignResidents FreeMichigBn Vegetbles Vegetbles Sero,ing Serving Sixe Size (mg) Green bens bens Green Broccoli, cool<ed cooked Broccoli, Crrots Crrots rw rw cnrcd Cn Cn unned Pes cnrwl Potes Potes bked bl<ed frerch french fries, slted fries, vhed mshed, slt slt nd nd milk tded dded mshed, grtin u grtln Suerkrut, Suerkrut, Tomes Tomes rw whole, cnned steujed, cnrwd stetued, 326 326 3 3 3 33 L 34 34 43 43 386 386 7 384 3 493 33 medium medium 2 I 80 80 270 270 48,09,09,,4 t4 4 390 84 Cdiments, Fts nd Oils Bking powder Bking Bkine sod Ctsup Grlic powder Grlic slt Met tenderizer Oni powder Oni slt Pickles dill ditt sujeet Soy Soy suce suce 'cestershire cestershire suce suce Butter Bufter Mrgrine Mrgrine Oil, wgemble Ci'l, vegetble Sld Sld French, French, Itlin, knlin, Mynise lvlymise Vinegr Vinegr tespo tespo tblespo L tespo tespo tespo tespo L tespo 339 339 82r 82 6 6,90,80 L,70,70,620,620 blespo L tblespo tblespo tblespo tblespo tb tblespo tblespo L tblespo 928 928 tz3 28,029,029 206 206 r6 6 L+0 40 00 blespo L tblespo blespo tblespo t tblespo YzVz zl4 24 6 6 78 78 giur re The Ctent Ctent Of Of re tken tken from V lues given urious foods These vlues f vlues pproximte Thesechrts chrts pproximte from The foods Vlues f vrious Bulletin 233 Your nd Grden Cnrden Bulletin Home nd Your Food, Food, USDA USDA Home 4j