group meeting nutrition component lifestyle modification program
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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)
Group Meeting – Nutrition Component 3
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
Group Meeting – Nutrition Component 4
Sodium (Salt)
Group Meeting – Nutrition Component 5
Sodium (Salt)
1 TEASPOON SALT ABOUT 2400MG
SODIUM
10 SMALL PACKETSOF SALT (10 X 240MG)
= =
Group Meeting – Nutrition Component 6
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
Group Meeting – Nutrition Component 7
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
Group Meeting – Nutrition Component 8
Where is Sodium (Salt) Hidden?
• Commercial salad dressings
• Asian foods
• Processed foods
• Commercial sauces
• Powdered or condensed soups and broths
Group Meeting – Nutrition Component 9
Group Meeting – Nutrition Component 10
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
Group Meeting – Nutrition Component 11
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
Group Meeting – Nutrition Component 12
Eating With Pleasure Is Good for Your Health!
Group Meeting – Nutrition Component 13