Johanna Hicks
Texas A&M AgriLife Extension
Family & Consumer Sciences
Salty Situations – Moving Beyond the Salt Shaker!
We hear many different messages about reducing the amount of sodium, salt, and sodium containing ingredients in the foods we eat. Do you ever find yourself asking whether you should focus on reducing sodium or salt? Sodium is found more often in processed foods, such as casseroles, pizza, and cold cuts, than the salt shaker. One message is clear, Americans tend to consume more sodium than what is recommended and should limit the amount of sodium eaten daily.
The Dietary Guidelines for Americans (2010) recommends limiting daily sodium intake to less than 2,300 milligrams (about one teaspoon). Consuming too much sodium may lead to high blood pressure, which may increase the risk for a heart attack and stroke. Reducing sodium, which includes salt or other sodium containing ingredients, is beneficial in reducing risks for these health related conditions. Follow these tips to reduce daily sodium intake:
Read the nutrition label: The nutrition facts label is one way to identify foods low or high in sodium. The percent daily value listed on the nutrition facts label can help you quickly determine if a food is low or high in sodium. Remember this rule for sodium – if the percent daily value is five or less this is a good
bet! If the percent daily value is twenty percent or more leave it at the store! Be sure to choose foods with lower sodium content more often!
Know foods with sodium: Knowing common foods high in sodium can help to make choosing lower sodium options easier. Major sources of sodium include processed foods like canned products, breads, deli meats, snack foods, and mixed dishes. Look for foods labeled as “low sodium” or “reduced sodium” and choose these foods.
Choose lower sodium foods at the store: When you are at the store, compare different brands for condiments, canned foods, breads, and other sodium containing foods. Different brands of foods can have different sodium levels. Choose the lowest sodium between the foods you compare.
Reducing sodium in the foods we eat can take a little practice. The tips listed are just a few of the many ways to begin reducing sodium.
Fall Festival Creative Arts Contest Final Reminder
Fall Festival week is officially here! Join the fun by entering the Creative Arts Contest. Each year, Hopkins County residents show off their skills by entering items for judging. Entry divisions include Clothing, Food Preservation, Baked Goods, Decorated Cakes, Handiwork, Creative Crafts, Art, Scrapbooks, Photography, Quilts, Horticulture, Woodworking, Holiday/Seasonal, or Dolls. All ages are encouraged to enter! Children (ages 10 and under), Youth (ages 11-19), Adults (ages 20 to 69), and Older Texans (ages 70 and up) are all invited to enter something. We also have a division for Assisted Living and Nursing Home Residents.
Items may be entered on Thursday, October 22, between 4:30 and 6:00 p.m., or Friday, October 23 between 7:30 and 9:30 a.m. at the Sulphur Springs High School Conference Center. If those times are not possible, items may be taken to the Extension Office, 1200-B W. Houston (former Chamber of Commerce building), Monday thru Wednesday, October 19-21, between 8:30 a.m. and 4:30 p.m. Cost is $1 per person to enter.
Items will be open for public viewing following judging, approximately 1:30 to 5:00 p.m. on Friday, October 23, and 9:00 a.m. to 1:30 p.m. on Saturday, October 24. Ribbons will be awarded and Best of Show winners will have pictures made on Saturday, October 24 at 1:30 p.m. Contact the Extension Office at 903-885-3443 if you have questions.
And BE SURE to visit the Arts & Crafts Show, held on Friday and Saturday in the Sulphur Springs High School Cafeteria, north entrance, and grounds. This is a great opportunity to do a little early Christmas shopping or to find that one-of-a-kind hand-crafted item!
Closing Thought
Don’t let your worries get the best of you; remember, Moses started out as a basket case.
