| OCR Text |
Show Pag 4A North Edition Lakasido Rev'fw Wednesday, May 18, 1983 It Recipes Can Help Cut Sodium Intake Low-S- o IdHor'i Nelai Many paupla art toncamad about thoir dlot and haw it affect tHair lifwaty-t- a. In tho failawint article from tha Davit County Health Department, you tan loam ta oat right" without a let ail wit. take the salt shaker off the table. Next, eat fewer foods that taste salty : bacon, sausage, hot dogs, potato chips, pickles, sauerkraut, etc. These changes e will help but a shopper and cook can do more. The shopper with salt savvy knows that nearly all processed foods are much higher in sodium than fresh foods. For example, a raw tomato has 14 mg of sodium but one cup of canned tomato soup, prepared with an equal amount of water, has 932 mg, and a cup of commercial tomato sauce has 1,498 mg. Sodium is included in almost every kind of processed food, including baked goods, lunch meats, canned foods, prepared frozen dinners, cereals, candy, cheese, condiments and even ice cream. On package labels, many different words mean that the product contains sodium: salt, 'monosodium glutamate, Our doctors have told us. Time magazine has told us. Consumer groups and government experts have told us! Our bodies dont need as much salt as we use. Salt, or more accurate- salt-wis- ly the sodium in salt, seems to contribute to high blood pressure (HBP) in some people. Some scientists believe that some people can cut their chances of getting HBP by cutting down on the sodium they consume. With their doctors advice, some people who already have high blood pressure can reduce the amount of medicine they need or lower pressures to healthy levels without using drugs at all. According to a national survey, 40 percent of the U.S. population is trying to cut back. How? The first step is to sodium benzoate, and phos m phate are some common sources of sodium in processing. Many companies are starting to specify the amount of each kind of sodium on the label. If a label does not give the exact amounts, remember that ingredients are listed in order of quantity. Those cutting down on sodium might avoid buying products when a sodium word is among the first three ingredients listed. Shoppers today who want to reduce the sodium in their diet have more choice than ever before in the low sodium prepared foods available. Many grocery stores carry low sodium products from soup to nuts, cheese and condiments. In health food and speciality stores, shoppers can find low salt alternatives to almost any prepared food. In cooking, think about what the salt in a recipe, will contribute before you add it automatically. Take desserts. Nothing Mild About 'Mild' Hypertension Blood pressures at the low end of high blood pressure (90 to 104 mm Hg diastolic) are often called mild. Yet pressure in this range, if untreated, can still result in the complications associated with high blood pressure: heart disease, kidney disease and stroke. In fact, the risk of many heart problems and early death for people with mild high blood pressure is more than twice that for those with readings below 90 mm Hg. Fortunately, however, recent studies show that treatment can .make a big difference in reducing early death and illness for people in this group. It can also prevent pressures in this range from going to even higher levels where a patients chances of developing serious com- plications are even greater. One study, the National Heart, Lung, and Blood Institutes Hyper- tension Detection and Follow-U- p Program (HDFP), recently reported specifically on the effects of treatment on stroke. Mild high blood pressure patients treated systematically in special HDFP centers had 31.8 percent fewer fatal and nonfatal strokes than others in the program who received routine care in their communities. Other studies, such as the Australian National Blood Pressure Study and the U.S. Public Health Service Study of Mild Hypertension also show major benefits for treating levels characterized as mild. Treatment for pressure in this category often involves dietary changes such as losing weight and cutting down on sodium. Drugs may also be prescribed, particularly if patients have a family history of heart problems, high cholesterol levels, diabetes, or other factors that increase their risks of developing complications. Until the recent studies, most of the medical community had not been treating mild high blood pressure, because the benefits of treatment had not been clearly es tablished. In 1980, the Joint National Committee on Detection, Evaluation and Treatment of High Blood Pressure revised earlier national recommendations to include treating pressures in this range. The committee also suggested a new term for diastolic levels between 90 and 104 mm Hg, stratum I, because they believed that the word mild was an inappropriate way to describe a serious condition. The new recommendations mean that high blood pressure patients, as well as the health professionals who treat them, need to pay careful attention to blood pressure elevations at any level. First Tuesday ed taste. Although there are many painless ways like these to cut salt from recipes, some dishes, such as eggs and potatoes, may seem to cry out for salt. But there are other good tasting options. If you are restricting sodium as part of high blood pressure treatment, try being creative with of 451-333- salt-fre- e sea- sonings. A combination of lemon juice, pepper, and tarragon or parsley is a good alternative to salt, as is the homemade salt substitute in the recipe below. (But ask your doctor before using a commercial salt substitute.) Those in good health who are trying to use less salt as part of sensible eating might season with a small amount of salted whipped butter or margarine to get a hint of salt taste at a relatively low sodium count. (One tablespoon of whipped salted butter or each Five Points Mall 3-- 5, salt contains 2,325 milligrams or 2.3 grams of sodium. Thus, a diet moderately restricted in sodium should contain no added salt, because naturally occurring sodium is already present in many foods.) Another place where taste wont suffer without salt is in highly seasoned foods like curries and chili dishes. Very fresh foods cooked briefly have more natural flavor and often can tastefully stand alone. Sometimes salt actually takes away from taste appeal. Many people find, for example, that salting dishes already flavored with herbs and spices overpowers the subtle individual flavors and dulls the finish- Free blood pressure clinics held through Davis County Health Department: Monday, Wednesday, FriCourthouse: day, month, Phone: Do you really taste the salt in a chocolate cake? Do you want the taste of salt in a fruit pie? Yet almost any conventional recipe for cakes and pies contains salt. Contrary to what some cooks believe, reducing or eliminating the salt from home baked goods, including breads, will not affect rising or texture, Using low sodium baking powder is another easy way to reduce sodium in desserts. The same is true for that pinch of salt you are told to add to beaten egg whites and to cooking water for vegetables or pasta. It wont contribute much to taste or texture, yet a generous pinch may contain more sodium than a whole days recommended intake. (Doctors call 2 grams of sodium' or 5 grams of salt per day a moderate sodium restriction. One teaspoon of 7 of sodium, 74 margarine has only onemg tablespoon of 6 901 nig fewer than salt. Whipped versions are also lower in fat and calories. And take heart. Most people find that the less salt they use, the less they want Nutritionists say it can take as e days for a salt few as seven lessen. to to begin craving Although cutting down on sodium can make a difference to your health, dont forget that other eating habits like controlling calorie and fat intake are iust as important. Most of the time, salt-fre- sodium. The following recipes are for the sodium and calorie conscious. UNSALTY'S PICKLES You can make your own pickles by boiling up a little dill, pickling spice, sugar, and white vinegar and then pouring over sliced cucumbers that have been placed in a jar. Cover, cool, and refrigerate. Mg. sodium neglig- 1Dle POTATOES PARSLEYED pound potatoes medium) 2 tablespoons unsalted margarine cup snipped parlsey 2 teaspoons finely chopped onion V teaspoon grated lemon peel y teaspoon sugar Freshly ground pepper Pare potatoes and cut into balls with melon ball cutter or cut into slices. Cook potatoes covered in one inch of boiling water until tender, about five minutes. Drain. Melt margarine in saucepan: stir in parsley, onion, lemon peel, and sugar. Season with pepper. Add potatoes and heat, stirring frequently, until potatoes are coated with margarine and hot. 4 servings. No sodium content listed. 125 calories per serving. (3 1 SALT SUBSTITUTE RECIPE teaspoon chili powder teaspoons ground oregano teaspoons black pepper 1 tablespoon garlic powder (not garlic salt) 2 tablespoons dry mustard 6 tablespoons onion powder (not onion salt) 3 tablespoons paprika 3 tablespoons poultry seasoning Mix all seasonings together and put in your salt shaker. 1 2 2 Rain or Shine i Sample 'Pies' Carefully By SHARON NAUTA STEELE Raviaw Corrat pendant Im making you a special treat, my daughter announces with a tremor of excitement in her - Mommy, voice that is about as welcome to my ears as the preliminary fumbles of an earthquake. ; Already my whole life has begun to flash before my eyes in a hysterical instant replay that ultimately freezes on the unfortunate day years before when I first made the mistake of pretending to eat my toddling chefs mudpies. Stacee was only 3 then, but her words, convoluted as they I were by a childish lisp, were still the same: Thpethial Tweat. I had turned a conniving profile to the watching child and proceeded to crumble sunbaked soil down the side of my mouth and into the open collar of my shirt. From then on, my stomach began to take on the characteristics of a gravel pit. I could have gotten a job as a cement truck, as I sampled everything from mud meringue to gourmet grit. And it was with true grit that I managed to down my daughters chocolate doughnuts by the dirty dozen, as the trip from the sandpile to the kitchen became a natural step. Even as her cooking skills evolved more and more around real foods, I had an inkling that sandwiches my daughters were' aptly named. Neither Skippy nor bet. The fact is, sensible snacking can actually help you to stick with your diet by keeping you satisfied and full of energy between meals. How to snack wisely? If youre a woman and watching your weight, try to limit your 0 a day. snack calories to vBe sure too, to include snack calories in your total daily count. Look for foods that offer plenty of good nutrition for the calories expended. Think of each snack as a mini-methat provides some carbohydrate, some protein and some 200-25- between-mea- l munching. This tasty list of snacking suggestions will keep you feeling satisfied and full of pep, and help you to avoid those more take wash her hands before she made my tweat. I dont need to, she let me know with indignation, thick as honey, in her voice. My hands are clean already; I wiped them on the bread. - yogurt with Vz cup chopped apple and 10 to 12 whole almonds. (188 calories). Mix Vz tablespoons chopptoasted almonds with 2 tabed . lespoons grated cheddar into cheese. Form balls. Halve and core a fresh pear, fill cavities with almond mixture. (231 calories). al fat. Carbohydrates provide quick energy, while protein and fat keep you feeling full and vigorous until your next meal. Almonds are one of the healslower-to-metaboli- thiest snack foods around. A rich natural source of vitamin E an essential nutrient for the good health of body tissues almonds provide plenty of vitamin B2, magnesium and phosphorus. Additionally,' they contain good amounts of calcium and fiber, nutrients often lacking in the diets of adult American women. Best of all, portable almonds provide a wonderfully satisfy are pleased to announce the sale of We R and R Builders Supply 86 East 200 North Kaysville Come and meet the new owners Wood and Linda Van Cott cus:a:3Ss- 621-2033532- -1 2A Only once did I make the misof instructing Stace to y CSQXERS- 530264-09- 1 1 oS Lav NNOOdT. otoott extra-crunch- y 170-calor- ie nut-ritio- aoMMW?" claim originality when they came out? with in a peanut butter jar. crunch plus pro- calorically costly food binges ing snack-tim- e tein and polyunsaturated fat; so that can sabotage a healthy diet: theyre well worth the investment per each Fill 2 large celery ribs with 3 tablespoons cottage cheese serving. Enjoy an almond snack at mixed with 3 tablespoons choppthat time during the day when ed almonds and a dash of seayoure most likely to reach for soned salt. (213 calories). the cookie jar mid morning or Top Vi cup plain low fat afternoon, or as you prepare dinner. Theyll taste delicious all by themselves, or paired with other healthy foods for ocA0(ie 'a Peter Pan could Almonds Good for Energy, Supply Tasty Nutrition If youre one of the millions of Americans who think that snacking while dieting is taboo, youre missing a good to 't'0 , gtoetetTo ?j. f (()aV 0 aX v and a |
