Table of Contents

Healthy Eating: Tips for a Healthy Diet...............................................................................................2

Simple Strategies for Better Nutrition.............................................................................................2
Healthy Eating: Strategies for a Healthy Diet.................................................................................2
Big Picture Strategies for Healthy Eating........................................................................................2
Eating smart: A Key Step toar!s Healthy Eating ........................................................................."
Healthy Eating Simplifie!..........................................................................................................."
#ar$ohy!rates #larifie!...................................................................................................................%
#ar$ohy!rates.............................................................................................................................%
&hole 'rains for (ong)(asting* Healthy #ar$ohy!rate Energy................................................%
+i$er............................................................................................................................................%
,egeta$les an! +ruits: ,itamin* Antio-i!ant an! +i$er Poerhouses.........................................
Support /our Health an! The En0ironment $y Eating (ocally)'ron +oo!.............................1
Putting Protein into Perspecti0e.......................................................................................................1
Nuts* See!s* Beans* an! Tofu: Alternati0e Sources for Healthy Proteins...................................2
Dairy Pro!ucts an! 3ther Sources for #alcium an! ,itamin D.................................................2
+ats: A0oi! the Ba! +ats an! En4oy the 'oo! +ats ........................................................................2
5anaging All +ats in /our Diet..................................................................................................6
Healthy +ats an! 3ils to Support Brain an! Bo!y +unctions.....................................................6
The 7ole of Sugar an! Salt in a Healthy Diet..................................................................................6
Sugary Drin8s an! Seets..........................................................................................................6
Salt............................................................................................................................................9:
7egular 0s. (o So!ium...............................................................................................................9:
Healthy Eating: Tips for a Healthy Diet
Simple Strategies for Better Nutrition
Healthy eating is not a$out strict nutrition philosophies* staying unrealistically thin* or !epri0ing
yourself of the foo!s you lo0e. 7ather* it;s a$out feeling great* ha0ing more energy* an! 8eeping
yourself as healthy as possi$le ) all hich can $e achie0e! $y learning some nutrition $asics an!
incorporating them in a ay that or8s for you.
#hoose the types of foo!s that impro0e your health an! a0oi! the types of foo!s that raise your ris8
for such illnesses as heart !isease* cancer* an! !ia$etes. E-pan! your range of healthy choices to
inclu!e a i!e 0ariety of !elicious foo!s. (earn to use gui!elines an! tips for creating an!
maintaining a satisfying* healthy !iet.
Healthy Eating: Strategies for a Healthy Diet
Here are some tips for ho to choose foo!s that impro0e your health an! a0oi! foo!s that raise your
ris8 for illnesses hile creating a !iet plan that or8s for you.
Big Picture Strategies for Healthy Eating
Eat enough calories $ut not too many. 5aintain a $alance $eteen your calorie inta8e an! calorie
e-pen!iture ) that is* !on<t eat more foo! than your $o!y uses. The a0erage recommen!e! !aily
alloance is 2*::: calories* $ut this !epen!s on your age* se-* height* eight* an! physical acti0ity.
Eat a i!e 0ariety of foo!s. Healthy eating is an opportunity to e-pan! your range of choices $y
trying foo!s ) especially 0egeta$les* hole grains* or fruits ) that you !on<t normally eat.
Keep portions mo!erate* especially high)calorie foo!s. =n recent years ser0ing si>es ha0e $alloone!*
particularly in restaurants. #hoose a starter instea! of an entr?e* split a !ish ith a frien!* an! !on;t
or!er super)si>e! anything.
Eat plenty of fruits* 0egeta$les* grains* an! legumes ) foo!s high in comple- car$ohy!rates* fi$er*
0itamins* an! minerals* lo in fat* an! free of cholesterol. Try to get fresh* local pro!uce
Drin8 more ater. 3ur $o!ies are a$out 2.@ ater. =t is a 0ital part of a healthy !iet. &ater helps
flush our systems* especially the 8i!neys an! $la!!er* of aste pro!ucts an! to-ins. A ma4ority of
Americans go through life !ehy!rate!.
(imit sugary foo!s* salt* an! refine!)grain pro!ucts. Sugar is a!!e! to a 0ast array of foo!s. =n a
year* 4ust one !aily 92)ounce can of so!a A91: caloriesB can increase your eight $y 91 poun!s. See
suggestions $elo for limiting salt an! su$stituting hole grains for refine! grains.
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Don;t $e the foo! police. /ou can en4oy your fa0orite seets an! frie! foo!s in mo!eration* as long
as they are an occasional part of your o0erall healthy !iet. +oo! is a great source of pleasure* an!
pleasure is goo! for the heart C e0en if those +rench fries aren;tD
'et mo0ing. A healthy !iet impro0es your energy an! feelings of ell)$eing hile re!ucing your
ris8 of many !iseases. A!!ing regular physical acti0ity an! e-ercise ill ma8e any healthy eating
plan or8 e0en $etter.
3ne step at a time. Esta$lishing ne foo! ha$its is much easier if you focus on an! ta8e action on
one foo! group or foo! fact at a time
Eating smart: A Key Step towards Healthy Eating
Healthy eating $egins ith learning ho to Eeat smartF. =t<s not 4ust hat you eat* $ut ho you eat.
Paying attention to hat you eat an! choosing foo!s that are $oth nourishing an! en4oya$le helps
support an o0erall healthy !iet.
Ta8e time to che your foo!: #he your foo! sloly* sa0oring e0ery $ite. &e ten! to rush though
our meals* forgetting to actually taste the fla0ors an! feel the te-tures of hat is in our mouths.
7econnect ith the 4oy of eating.
A0oi! stress hile eating: &hen e are stresse!* our !igestion can $e compromise!* causing
pro$lems li8e colitis an! heart$urn. A0oi! eating hile or8ing* !ri0ing* arguing* or atching T,
Aespecially !istur$ing programs or the nesB. Try ta8ing some !eep $reaths prior to $eginning your
meal* or light can!les an! play soothing music to create a rela-ing atmosphere.
(isten to your $o!y: As8 yourself if you are really hungry. /ou may really $e thirsty* so try !rin8ing
a glass of ater first. During a meal* stop eating $efore you feel full. =t actually ta8es a fe minutes
for your $rain to tell your $o!y that it has ha! enough foo!* so eat sloly. Eating 4ust enough to
satisfy your hunger ill help you remain alert* rela-e! an! feeling your $est* rather than stuffing
yourself into a Efoo! comaFD
Eat early* eat often: Starting your !ay ith a healthy $rea8fast can 4ump start your meta$olism* an!
eating the ma4ority of your !aily caloric allotment early in the !ay gi0es your $o!y time to or8
those calories off. Also* eating small* healthy meals throughout the !ay* rather than the stan!ar!
three large meals* can help 8eep your meta$olism going an! ar! off snac8 attac8s.
Healthy Eating Simplified
Despite hat certain fa! !iets oul! ha0e you $elie0e* e all nee! a $alance of car$ohy!rates*
protein* fat* fi$er* 0itamins* an! minerals to sustain a healthy $o!y. But hat e-actly !oes that
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meanG &hat are goo! car$ohy!rates* protein* an! fat choices for !e0eloping your on healthy
eating planG Belo you ill fin! more !etails on each of these topics.
Carohydrates Clarified
Carbohydrates
#ar$ohy!rates C foo! compose! of some com$ination of starches* sugar an! fi$er ) pro0i!e the
$o!y ith fuel it nee!s for physical acti0ity $y $rea8ing !on into glucose* a type of sugar our cells
use as a uni0ersal energy source.
Ba! car$ohy!rates are foo!s that ha0e $een Estrippe!F of all $ran* fi$er* an! nutrients. They ha0e
$een processe! in or!er to ma8e coo8ing fast an! easy.
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They !igest so Huic8ly that they cause
!ramatic ele0ations in $loo! sugar* hich o0er time can lea! to eight gain* hypoglycemia or e0en
!ia$etes.
'oo! car$ohy!rates are !igeste! more sloly. This 8eeps your $loo! sugar an! insulin le0els from
rising an! falling too Huic8ly* helping you get full Huic8er an! feel fuller longer. 'oo! sources of
car$ohy!rates inclu!e hole grains* $eans* fruits* an! 0egeta$les* hich also offer lots of a!!itional
health $enefits* inclu!ing heart !isease an! cancer pre0ention.
Whole Grains for Long-Lasting, Healthy Carbohydrate Energy
=n a!!ition to $eing !elicious an! satisfying* hole grains are rich in phytochemicals an!
antio-i!ants* hich help to protect against coronary heart !isease* certain cancers* an! !ia$etes.
Stu!ies ha0e shon people ho eat more hole grains ten! to ha0e a healthier heart. 5a8e hole
grains an important part of e0ery meal.
5a8e sure you<re really getting hole grains. +ocus on inclu!ing grains that are in their hole
form*
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in your meals. &hen you ant to eat healthy grains in the form of $rea!s or cereals $e aare
that the or!s stone)groun!* multi)grain* 9::@ heat* or $ran* !on;t necessarily mean that a
pro!uct is hole grain. (oo8 for the ne &hole 'rain Stamp from the &hole 'rains #ouncil. =f
there is no stamp loo8 for the or!s Ehole grainF or E9::@ hole heat*F an! chec8 the
ingre!ients to ma8e sure each grain liste! is specifie! as hole grain. Some goo! sources are !ar8
$rea!s an! toaste! heat cereals.
A0oi!: 7efine! grains such as $rea!s* pastas* an! $rea8fast cereals that are not hole grain.
9E-amples are hite flour* refine! sugar* an! hite rice.
2such as hole grain $ron rice* millet* Huinoa* an! $arley
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Fiber
Dietary fi$er is foun! in plant foo!s
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an! is essential for maintaining a healthy !igesti0e system.
+i$er helps support a healthy !iet $y:
Helping you feel fuller faster an! longer* hich can help pre0ent o0ereating.
Keeping $loo! sugar le0els e0en* $y sloing !igestion an! a$sorption so that glucose
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enters the
$loo!stream sloly an! stea!ily.
5aintaining a healthy colon ) the simple organic aci!s pro!uce! hen fi$er is $ro8en !on in the
!igesti0e process helps to nourish the lining of the colon.
The to types of fi$er are solu$le an! insolu$le:
Solu$le fi$er can !issol0e in ater an! can also help to loer $loo! fats an! maintain $loo! sugar.
Primary sources are $eans* fruit an! oat pro!ucts.
=nsolu$le fi$er cannot !issol0e in ater* so it passes !irectly through the !igesti0e system. =t;s foun!
in hole grain pro!ucts an! 0egeta$les.
A healthy !iet shoul! contain appro-imately 2: to ": grams of fi$er a !ay* $ut most of us only get
a$out half of that amount.
egetables and Fr!its: itamin, "ntio#idant and Fiber $o%erho!ses
+ruits an! 0egeta$les are lo in calories an! are pac8e! ith 0itamins* minerals* protecti0e plant
compoun!s an! fi$er. They are a great source of nutrients an! 0ital for a healthy !iet.
+ruits an! 0egeta$les shoul! $e part of e0ery meal* an! $e your first choice for a snac8. Eat a
minimum of fi0e portions each !ay. The antio-i!ants an! other nutrients in these foo!s help protect
against !e0eloping certain types of cancer an! other !iseases.
'reens: Dar8 leafy green 0egeta$les are a 0ital part of a healthy !iet since they are pac8e! ith
nutrients such as calcium* magnesium* iron* potassium* >inc* an! ,itamins A* #* E an! K. 'reens
help to strengthen the $loo! an! respiratory systems. They are currently the most lac8ing foo! in
the American !iet. Be a!0enturous in your choice of greens: 8ale* mustar! greens* $roccoli* #hinese
ca$$age are 4ust a fe of the many options.
Seet ,egeta$les: Naturally seet 0egeta$les are an e-cellent ay to a!! healthy seetness to your
meals an! re!uce your cra0ings for other seets. Some e-amples of seet 0egeta$les are corn*
carrots* $eets* seet potatoes or yams* inter sHuash* an! onions.
"Afruit* 0egeta$les an! hole grainsB
%AsugarB
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+ruit: Eating a i!e 0ariety of fruit is another 0ery healthy part of any !iet. They pro0i!e us ith
$eneficial properties such as natural sugars* fi$er* ,itamins an! antio-i!ants. #hoose fresh or
fro>en* an! focus on 0ariety. Berries are cancer)fighting* apples pro0i!e fi$er* oranges an! mangoes
offer 0itamin #* an! so on.
'o for the $rights: The $righter* !eeper colore! fruits an! 0egeta$les contain higher concentrations
of 0itamins* minerals an! antio-i!ants.
A0oi!: +ruit 4uices can contain up to 9: teaspoons of sugar per cupJ a0oi! or !ilute ith ater.
#anne! fruit often contains sugary syrup* an! !rie! fruit* hile an e-cellent source of fi$er* can $e
high in calories. A0oi! frie! 0eggies or ones smothere! in !ressings or sauces C you may still get
the 0itamins* $ut you;ll $e getting a lot of unhealthy fat an! e-tra calories as ell.
S!pport &o!r Health and The En'ironment by Eating Lo(ally-Gro%n
Food
Eating fresh foo! is an important part of a healthy !iet. =t has $ecome stan!ar! practice for fruits
an! 0egeta$les to $e shippe! across the country or e0en across the orl! $efore they arri0e on our
supermar8et shel0es. (ocally)gron foo! is fresher than hat you<ll fin! in the supermar8et* hich
means that is tastier an! more nutritious. An! since the foo! tra0els a shorter !istance to get to you*
it is $etter for the en0ironment an! helps us re!uce our !epen!ence on foreign oil. +olloing are
some i!eas on easy ays to increase your consumption of fresh local foo!s.
,isit a local farmer;s mar8et. +armer;s mar8ets are springing up all o0er the K.S. They usually offer
a i!e 0ariety of pro!ucts such as fruits* 0egeta$les* floers* $a8e! goo!s* eggs* an! meat. Small
farmers care a$out their lan! an! the health of their farms* so e0en if they are not Ecertifie! organicF
the foo! they pro!uce is of a 0ery high Huality.
Loin a #ommunity Supporte! Agriculture group A#SAB. A #SA is partnership $eteen a local farm
an! its mem$ers ho sign up an! pay in a!0ance for a $o- of goo!s that they ill recei0e on a
regular $asis Atypically once a ee8B. These partnerships help farms recei0e a $etter price for their
pro!ucts hile gi0ing you a i!e 0ariety of fresh local pro!uce.
By supporting your local farmers you are also supporting the local economy. To fin! local groers*
farmer<s mar8ets* an! #SAs in your area* 0isit (ocal Har0est.
Putting Protein into Perspecti!e
During !igestion* protein in foo! is $ro8en !on into the 2: amino aci!s that are the $asic $uil!ing
$loc8s our $o!ies use to create its on protein. 3ur $o!ies nee! protein to maintain our cells*
tissues an! organs. A lac8 of protein in our !iets can result in slo groth* re!uce! muscle mass*
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loer immunity* an! ea8en the heart an! respiratory system. Protein gi0es us the energy to get up
an! go Can! 8eep going. Keep in min! that it is 0ital to eat healthy protein that is free of hormones
an! anti$iotics. Also* the ma4ority of people in the K.S. eat more protein than is necessary. So focus
more on getting higher Huality 0ersus more Huantity. Each person is in!i0i!ual an! may nee!
!ifferent amounts of protein !epen!ing on their $o!y an! acti0ity le0el.
A complete protein source is one that pro0i!es all of the essential amino aci!s.
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An incomplete protein source is one that is lo in one or more of the essential amino aci!s.
#omplementary proteins are to or more incomplete protein sources that together pro0i!e a!eHuate
amounts of all the essential amino aci!s.
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Similarly* !ry $eans each are incomplete proteins* $ut
together* these to foo!s can pro0i!e a!eHuate amounts of all the essential amino aci!s your $o!y
nee!s.
Do complementary proteins nee! to $e eaten in the same mealG 7esearch shos that your $o!y can
com$ine complementary proteins that are eaten ithin the same !ay.
)!ts, Seeds, *eans, and Tof!: "lternati'e So!r(es for Healthy $roteins
Beans* nuts* nut $utters* peas* an! soy pro!ucts are goo! sources of protein* fi$er* 0itamins* an!
minerals. 5any of the foo!s in this group pro0i!e iron* hich is $etter a$sor$e! hen a source of
0itamin # is consume! ith the meal
#hoose: Blac8 $eans* na0y $eans* gar$an>os* lentils* an! other $eans. Nuts li8e almon!s* alnuts
an! pecans. Soy pro!ucts li8e tofu* soymil8* tempeh an! 0eggie $urgers. All of these are great
sources of protein for 0egetarians.
A0oi!: Salte! or sugary nutsJ refrie! $eans.
Dairy $rod!(ts and +ther So!r(es for Cal(i!m and itamin D
Dairy pro!ucts pro0i!e a rich source of calcium* necessary for $one health. 5ost are fortifie! ith
0itamin D* hich helps the small intestine a$sor$ calcium. #alcium can also $e foun! in !ar8 green*
leafy 0egeta$les* such as 8ale an! collar! greens* as ell as in !rie! $eans an! legumes.
7ecommen!e! calcium le0els are 9::: mg per !ay* 92:: mg if you are o0er .: years ol!. Ta8e a
0itamin D an! calcium supplement if you !on;t get enough of these nutrients from your !iet.
#hoose non)fat or lo)fat !airy pro!ucts that !o not contain rBST A$o0ine groth hormoneB. =f
you<re lactose)intolerant* choose lactose)free an! loer)lactose pro!ucts* such as lactose free mil8*
.E-amples are animal)$ase! foo!s such as meat* poultry* fish* mil8* eggs* an! cheese.
1+or e-ample* rice an! !ry $eans.
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har! cheeses an! yogurt.
A0oi! full)fat !airy pro!ucts or pro!ucts from cos treate! ith rBST.
"ats: A!oid the Bad "ats and En#oy the $ood "ats
+ats are another 0ital part to a healthy !iet. 'oo! fats are nee!e! to nourish your $rain* heart*
ner0es* hormones an! all your cells* as ell as your hair* s8in* an! nails. +at also satisfies us an!
ma8es us feel full. =t;s the type of fat that matters in a!!ition to ho much you consume.
Saturate! fats* primarily foun! in animal sources inclu!ing re! meat an! hole mil8 !airy pro!ucts*
raise the lo)!ensity lipoprotein A(D( or M$a!MB cholesterol that increases your ris8 of coronary
heart !isease A#HDB. Su$stitute lean meats* s8inless poultry* an! lo)fat or nonfat !airy pro!ucts*
fish an! nuts. 3ther saturate! fat sources inclu!e 0egeta$le oils such as coconut oil* palm oil an!
foo!s ma!e ith these oils.
Trans fat raises lo)!ensity lipoprotein A(D( or M$a!MB cholesterol that increases your ris8 of
coronary heart !isease A#HDB* as ell as loering HD(* or goo! cholesterol. Trans fats are create!
$y heating liHui! 0egeta$le oils in the presence of hy!rogen gas* a process calle! hy!rogenation.
Primary sources of trans fat are 0egeta$le shortenings* some margarines* crac8ers* can!ies* coo8ies*
snac8 foo!s* frie! foo!s* $a8e! goo!s* an! other processe! foo!s ma!e ith partially hy!rogenate!
0egeta$le oils.
5onounsaturate! fats ) People folloing tra!itional 5e!iterranean !iets* hich are 0ery high in
foo!s containing monounsaturate! fats li8e oli0e oil* ten! to ha0e loer ris8 of car!io0ascular
!isease* Primary sources are plant oils li8e canola oil* peanut oil* an! oli0e oil. 3ther goo! sources
are a0oca!osJ nuts such as almon!s* ha>elnuts* an! pecansJ an! see!s such as pump8in an! sesame
see!s.
Polyunsaturate! fats C These inclu!es the 3mega)" an! 3mega)1 groups of fatty aci!s hich your
$o!y can;t ma8e. 3mega)" fatty aci!s are foun! in 0ery fe foo!s C primarily col! ater fatty fish
an! fish oils. +oo!s rich in certain omega)" fats calle! EPA an! DHA can re!uce car!io0ascular
!isease* impro0e your moo! an! help pre0ent !ementia. See $elo for more on 3mega)". 3ther
sources of polyunsaturate! fats are sunfloer* corn* soy$ean* an! fla-see! oils* an! alnuts. =t is
important to 8no that these oils $ecome unhealthy hen heate! !ue to the formation of free
ra!icals* hich can lea! to !isease.
Ho much fat is too muchG =t !epen!s on your lifestyle* your eight* your age an! most
importantly the state of your health. +ocus on inclu!ing 5onounsaturate! fats an! Polyunsaturate!
fats in your !iet* !ecreasing Saturate! fats* an! a0oi!ing Trans fats as much as possi$le. The KSDA
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recommen!s that the a0erage in!i0i!ual:
Keep total fat inta8e to 2:)".@ of calories
(imit saturate! fats to less than 9:@ of your calories A2:: calories for a 2::: calorie !ietB
(imit trans fats to 9@ of calories A2 grams per !ay for a 2::: calorie !ietB
(imit cholesterol to ":: mg per !ay* less if you ha0e !ia$etes.
,anaging "ll Fats in &o!r Diet
Dietary cholesterol is also is a 0ery important form of fat that has its on set of consi!erations. See
Healthy +ats to learn more on managing fats your !iet.
Healthy Fats and +ils to S!pport *rain and *ody F!n(tions
+oo!s rich in certain omega)" fats calle! EPA an! DHA can re!uce car!io0ascular !isease* impro0e
your moo! an! help pre0ent !ementia. The $est sources for the EPA an! DHA omega)" fats are
fatty fish such salmon* herring* mac8erel* ancho0ies* sar!ines* an! some col! ater fish oil
supplements. #anne! al$acore tuna an! la8e trout can also $e goo! sources !epen!ing on ho the
fish ere raise! an! processe!.
/ou may hear a lot a$out getting your omega)";s from foo!s rich in A(A fatty aci!s. 5ain sources
are 0egeta$le oils an! nuts Aespecially alnutsB* fla-* soy$eans* an! tofu. Be aare that our $o!ies
generally con0ert 0ery little A(A into EPA an! DHA* so you may not get as $ig of a $enefit from
these foo!s.
Some people a0oi! seafoo! $ecause they orry a$out mercury or other possi$le to-ins. But most
e-perts agree that the $enefits of eating 2 ser0ings a ee8 of col! ater fatty fish outeigh the
ris8s.
%he &ole of Sugar and Salt in a Healthy Diet
S!gary Drin-s and S%eets
=t is natural to li8e seets. An! it is o8ay to en4oy them as an occasional treat* $ut it is 0ital to 8eep
consumption to a minimum. 7efine! sugar is one of the $a! car$ohy!rates mentione! a$o0e. Not
only !oes it cause pro$lems ith our $loo! sugar le0el* $ut it also uses up store! resources ithin
our $o!y
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in or!er to process the sugar. =n a!!ition there are many negati0e health effects that sugar
contri$utes to inclu!ing: hypoglycemia* suppression of the immune system* arthritis* !ia$etes*
osteoporosis* hea!aches* an! !epression.
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#hoose seet treats that are home ma!e or ha0e naturally occurring sugar* such as fruits. Try
ma8ing your fa0orite !essert ith half or one)thir! less sugar than usual. 5a8e !essert a special
e0ent once a ee8. 5any foo!s ha0e naturally occurring sugars* such as fruits* 0egeta$les* grains
an! $eans. =ncorporate naturally seet foo!s into your !iet to help cro! out unhealthy seets.
Stra$erries* apples* seet potatoes or inter sHuash are all great options.
A0oi! or se0erely limit sugary !rin8s C they are an easy ay to pac8 calories an! chemicals into
your !iet ithout e0en noticing it. 3ne 92)o> so!a has a$out 9: teaspoons of sugar in itD An! 4ust
$ecause a so!a is sugar)free !oesn;t ma8e it healthy. 7ecent stu!ies ha0e shon that the artificial
sugar su$stitutes use! in soft !rin8s may interfere ith your $o!y<s natural regulation system an!
result in your o0erin!ulging in other seet foo!s an! $e0erages. Try ater ith a sHuee>e of lemon
or ater ith a splash of 9::@ fruit 4uice.
Salt
3nce again the pro$lem ith salt comes ith the o0er)use an! o0er consumption of processe! salt
most commonly use!. =t is $est to limit so!ium to 2*":: mg per !ay C the eHui0alent to one
teaspoon of salt. 5ost of the salt in our !iets comes from processe!* pac8age!* restaurant* an! fast
foo!. Processe! foo!s li8e canne! soups or fro>en meals can contain hi!!en so!ium that can
Huic8ly surpass this recommen!e! amount. 5any of us are unaare of ho much so!ium e are
consuming in one !ay.
Salt itself is not $a!. A high Huality sea salt can ha0e up to 6: minerals* hich are healthy for our
$o!y. (oo8 for sea salt that has a re!!ish or $ronish tint* has no coloring* a!!iti0es* chemicals an!
has not $een $leache!.
The folloing ta$le lists the so!ium of common foo!s* 0ersus their loer)so!ium 0ersions:
&egular !s' (ow Sodium
7egular So!ium AmgB (o so!ium So!ium AmgB
Bouillon* 9 cu$e 61: Bouillon* unsalte! "
Peanuts* salte!* N cup 2%1 Peanuts* unsalte! 2
#orn* canne!* salte!* O cup 962 #orn* unsalte!* fresh 9
Pic8le* large 9%2. #ucum$er 9
Tomato 4uice* 9 cup I2I Tomato 4uice* unsalte! 9%
'arlic salt* 9 teaspoon 9%I: 'arlic po!er* 9 9
2%.
2.:
2..
21:
teaspoon
/ou can see ho Huic8ly you coul! consume the 2":: mg recommen!ation C may$e e0en $efore
!innerD #oo8ing ith sea salt at home an! su$stitute loer)so!ium 0ersions of your fa0orite foo!s
to ensure a healthy !iet.
21.
22: