BOX 15

TO CONSUME LESS SALT AND SODIUM --

• Read the Nutrition Facts Label to determine the amount of sodium in the foods you purchase. The sodium content of processed foods -- such as cereals, breads, soups, and salad dressings -- often varies widely.
• Choose foods lower in sodium and ask your grocer or supermarket to offer more low-sodium foods. Request less salt in your meals when eating out or traveling.
• If you salt foods in cooking or at the table, add small amounts. Learn to use spices and herbs, rather than salt, to enhance the flavor of food.
• When planning meals, consider that fresh and most plain frozen vegetables are low in sodium.
• When selecting canned foods, select those prepared with reduced or no sodium.
• Remember that fresh fish, poultry, and meat are lower in sodium than most canned and processed ones.
• Choose foods lower in sodium content. Many frozen dinners, packaged mixes, canned soups, and salad dressings contain a considerable amount of sodium. Remember that condiments such as soy and many other sauces, pickles, and olives are high in sodium. Ketchup and mustard, when eaten in large amounts, can also contribute significant amounts of sodium to the diet. Choose lower sodium varieties.
• Choose fresh fruits and vegetables as a lower sodium alternative to salted snack foods.

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