group meeting nutrition component lifestyle modification program

Group MeetingNutrition Component

Lifestyle Modification Program

Objectives• Create a healthy meal and learn about the four food groups

• Understand the role of fibre and various nutrients in the control of blood pressure and blood glucose levels

• Recognize the healthier and less healthy fats

• Know where sodium (salt) is hidden

• Learn how to read nutrition labels

• Identify best food choices in restaurants

• Know the recommendations for alcohol intake

• Know what sugar substitutes are available

• Know which foods contain carbohydrate

• Know blood glucose levels target values and understand the importance to act when those values differ from target values

Group Meeting – Nutrition Component 2

Sodium (Salt)


The amount of sodium in our diet has an impact on:

• Blood pressure (BP)

hardening of arteries

thickening of the hearth muscle

increase of fluid retention by the kidneys

• Loss of calcium by the body (osteoporosis)

• Increased risk of cancer of the digestive system


Sodium (Salt)


Sodium (Salt)

1 TEASPOON SALT ABOUT 2400MG

SODIUM

10 SMALL PACKETSOF SALT (10 X 240MG)

= =


Annual Intake of Sodium

ADEQUATE INTAKE AVERAGE INTAKE IN CANADA

1,500mg sodium/day = 1.4kg salt/year 3,400mg sodium/day = 3.1kg salt/year

Suggested maximal intake: 2,300mg sodium/day


Breakdown of Dietary Sources of Sodium (Salt)

Processed foods77 %

12 %

6 %

5 %

Naturally occurringsodium

Salt addedduring cooking

Salt addedat the table

Canadian Community Health Survey – Nutrition, 2004

Where is Sodium (Salt) Hidden?

• Canned foods

• Seasonings

• Cold cuts

• Chips

• Pickles


Where is Sodium (Salt) Hidden?

• Commercial salad dressings

• Asian foods

• Processed foods

• Commercial sauces

• Powdered or condensed soups and broths



FRESH TOMATO

KETCHUP

Per 1 tablespoon:

OR 170 mg sodium

Per 250mL:

OR 2,825 mg sodium

¾ x3 x

TOMATO SOUP

Per 250mL:

CANNED TOMATOES

Per 250mL: 2,5 x

12 x

Processing of a Tomato

OR 600 mg sodium

OR 750 mg sodium

0 mg salt


GREEN BEANS

PICKLES

Per 1 picklemedium-size:

2.5 x

FRESH CUCUMBER

CANNED GREEN BEANS

Per 125ml: ¾ x

Processing – Other Foods

OR 185 mg sodium

OR 570 mg sodium

0 mg sodium

0 mg sodium per 4 slices

How to Reduce Your Sodium (Salt) Intake

• Take the time to cook!

Choose fresh foods, less processed

Season foods with herbs and spices

• Opt for these winning choices:

Unsalted nuts (just a little)

Processed products reduced in sodium

• Make healthier choices in restaurants


Eating With Pleasure Is Good for Your Health!


group meeting nutrition component lifestyle modification program

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