Workshop #3: Sodium-Controlled Food Choices and Preparation

Question 1

What is the role of sodium in the body?

Answer 1

Maintenance of fluid balance in the body

Question 2

What is the role of salt in cooking?

Answer 2

Ability to enhance the flavours

Question 3

What health issues do high-sodium diets cause?

Answer 3

Hypertension, congestive heart failure, acute or chronic renal disease and liver disease

Question 4

How many grams of salt does a teaspoon contain? How many milligrams of sodium?

Answer 4

1 tsp = 5 grams of Salt = 2 000 mg of Sodium

Question 5

Name some natural sources of sodium.

Answer 5

Eggs, milk, meat, salt

Question 6

In what form is sodium in processed foods?

Answer 6

Sodium chloride, sodium bicarbonate, sodium benzoate, monosodium glutamate (MSG) or sodium nitrate

Question 7

What are herbs?

Answer 7

Green-leafed plants

Question 8

Where are spices obtained from?

Answer 8

Fruits, seeds, roots, flower buds, bark

Question 9

Where do the flavours that herbs and spices impart arise from?

Answer 9

Volatile oils that they contain

Question 10

How should spices be stored?

Answer 10

Closed containers in a dry, cool, dark place away from bright lights and stove heat

Question 11

How should herbs be stored?

Answer 11

Refrigerated once cut from plant, can be placed in water like cut flowers

Question 12

What do herbs and spices contain in terms of nutrition?

Answer 12

Little energy, vitamins, minerals, antioxidants

Question 13

What are the possible forms of herbs?

Answer 13

Fresh or dried (whole, flaked, ground)

Question 14

Which form of herb loses its flavour the quickest?

Answer 14

Ground

Question 15

What are the possible forms of spices?

Answer 15

Whole or ground

Question 16

How is more flavour obtained from spices?

Answer 16

When freshly ground

Question 17

Name ways to extract the most flavour and aroma.

Answer 17

• Finely chopping herbs
• Dried herbs should be crushed between fingers (warmth)
• Mortar and pestle - release essential oil
• Roasting spices in oil

Question 18

When should herbs be added when cooking? And spices?

Answer 18

Herbs: at the end of cooking
Spices: at the beginning

Question 19

How can you substitute 15 mL of fresh herbs?

Answer 19

• 5 mL of dried herbs

- 1-2 mL of ground herbs

Question 20

Name the 4 sources of sodium intake.

Answer 20

1) Naturally present in food
2) Added in processing
3) Adding in cooking
4) At the table while eating

Question 21

What can be used to flavour foods instead of salt?

Answer 21

Herbs, spices, lemon, lime, vinegar, salt-free seasoning, sherry, wine, GARLIC AND ONION POWDER

Question 22

What kind of meats are lower in sodium?

Answer 22

Fresh and lean meats < Canned, smoked, cured, processed

Question 23

What kind of vegetables are low in sodium? What kind CAN BE higher?

Answer 23

• Fresh and frozen are low

- Canned CAN sometimes contain added sodium (opt for low-sodium option)

Question 24

What kind of foods should you use sparingly due to high sodium?

Answer 24

• Condiments: ketchup, mustard, horseradish, barbecue sauce

- Foods packed in brine: pickled vegetables, olives, sauerkraut

Question 25

What kind of Asian sauces are high in sodium?

Answer 25

Hoisin, oyster, teriyaki, soy sauce