The great thing about Chicken and Turkey is that they are truly nutritious, plus they taste great and are a main ingredient in literally thousands of recipes.
Sodium
Though some sodium is required by the body, Canadians consume far more sodium than required, leading to problems with high pressure and heart disease. Forgoing the salt shaker is not enough. Approximately 75% of sodium in the diet is “hidden” in processed foods. To reduce your sodium intake choose the nutrient rich foods which are naturally low in sodium like fresh or frozen lean poultry, fish and meat, fruits and vegetables, low fat milk and yogurt, rice and pasta.
Avoid these high sodium foods:
- processed snack foods
- canned soups and vegetables
- condiments
- gravies and sauces
- processed meats
Other helpful tips for reducing your sodium intake:
- eat less salt - in general, the more a food is processed, the higher the salt content
- do not to add salt when cooking and remove the salt shaker from the table
- buy lower sodium versions of foods: look for words like “low sodium”, “salt-free”, “low salt”, “reduced in sodium”, “no added salt”
- compare different brands of food & choose those with a lower % daily value for sodium (%DV)
- cook from scratch wherever possible
- flavour foods with fresh garlic, spices, lemon juice instead of salt
- rinse canned vegetables and beans to wash away some of the salt
Recommended amounts of sodium:
Adequate intake of sodium ensures that you have enough to maintain your health. Some individuals may require levels above or below those indicated here.
