Workshop #3: Sodium-Controlled Food Choices and Preparation Flashcards
What is the role of sodium in the body?
Maintenance of fluid balance in the body
What is the role of salt in cooking?
Ability to enhance the flavours
What health issues do high-sodium diets cause?
Hypertension, congestive heart failure, acute or chronic renal disease and liver disease
How many grams of salt does a teaspoon contain? How many milligrams of sodium?
1 tsp = 5 grams of Salt = 2 000 mg of Sodium
Name some natural sources of sodium.
Eggs, milk, meat, salt
In what form is sodium in processed foods?
Sodium chloride, sodium bicarbonate, sodium benzoate, monosodium glutamate (MSG) or sodium nitrate
What are herbs?
Green-leafed plants
Where are spices obtained from?
Fruits, seeds, roots, flower buds, bark
Where do the flavours that herbs and spices impart arise from?
Volatile oils that they contain
How should spices be stored?
Closed containers in a dry, cool, dark place away from bright lights and stove heat
How should herbs be stored?
Refrigerated once cut from plant, can be placed in water like cut flowers
What do herbs and spices contain in terms of nutrition?
Little energy, vitamins, minerals, antioxidants
What are the possible forms of herbs?
Fresh or dried (whole, flaked, ground)
Which form of herb loses its flavour the quickest?
Ground
What are the possible forms of spices?
Whole or ground
How is more flavour obtained from spices?
When freshly ground
Name ways to extract the most flavour and aroma.
- Finely chopping herbs
- Dried herbs should be crushed between fingers (warmth)
- Mortar and pestle - release essential oil
- Roasting spices in oil
When should herbs be added when cooking? And spices?
Herbs: at the end of cooking
Spices: at the beginning
How can you substitute 15 mL of fresh herbs?
- 5 mL of dried herbs
- 1-2 mL of ground herbs
Name the 4 sources of sodium intake.
1) Naturally present in food
2) Added in processing
3) Adding in cooking
4) At the table while eating
What can be used to flavour foods instead of salt?
Herbs, spices, lemon, lime, vinegar, salt-free seasoning, sherry, wine, GARLIC AND ONION POWDER
What kind of meats are lower in sodium?
Fresh and lean meats < Canned, smoked, cured, processed
What kind of vegetables are low in sodium? What kind CAN BE higher?
- Fresh and frozen are low
- Canned CAN sometimes contain added sodium (opt for low-sodium option)
What kind of foods should you use sparingly due to high sodium?
- Condiments: ketchup, mustard, horseradish, barbecue sauce
- Foods packed in brine: pickled vegetables, olives, sauerkraut
What kind of Asian sauces are high in sodium?
Hoisin, oyster, teriyaki, soy sauce
