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Wise Nutrition
I heard there are new dietary
guidelines and the recommended
amount of daily salt intake has been
reduced. What’s the new guideline,
and is sea salt a good substitute?
The new dietary guidelines say to reduce daily
sodium intake to less than 2,300 milligrams (mg).
People 51 and older and those of any age who
are African American or have high blood pressure,
diabetes or chronic kidney disease should reduce
their intake to 1,500 mg.
The 2,300 mg recommendation is a far cry from the
3,400 mg most people currently consume. The salt
shaker accounts for one-third of this, so “cutting
out the salt shaker” will get you closer to the
recommendation. The 1,500 mg recommendation
applies to about half of us, and most adults. Many
restaurant meals or sandwiches alone contain this
amount! Therefore, this 1,500 mg goal requires
some serious personal effort and adjustments to
our taste buds. Try these steps:
1. Skip processed meats
like ham, hot dogs,
pepperoni and even low-fat deli-style turkey.
These contribute 400 to 600 mg per serving.
2. Always choose “no salt added”
paste, spaghetti sauce, beans and broths.
Add lots of garlic, basil and oregano.
3. Give your taste buds time to adjust to low
sodium items,
which will undoubtedly taste
weird the first few times.
Sea salt is still salt! The trace minerals may be
advantageous, but only if you are within the
reduced sodium intake guidelines.
Ask Zonya
Zonya Foco, R.D., author,
HAP Weight Wise
TV host and national speaker
Preheat oven to 350˚F.
Put the raspberries,
brown sugar and water
in a food processor;
pulse just until the
berries break up. Pour
the mixture through a sieve set over a medium
bowl, pressing hard on the solids to extract as
much liquid as possible; discard the solids. Stir
in the rhubarb, vanilla and salt.
Transfer the mixture to a 7" x 11" baking dish.
Bake until the rhubarb is tender, about 30
minutes, stirring very gently halfway through
the baking. Place the baking dish on a rack and
cool 10 minutes.
Meanwhile, toast the pound cake until golden
brown. Place 1 slice of cake on each of 6 plates
and top evenly with rhubarb mixture. Serve at
Yield: 6 servings
Nutrition information for 1 serving
Baked Rhubarb with Raspberries
Calories: 229
Fat: 5 g
Saturated Fat: 1 g
Fiber: 2 g
Protein: 3 g
Total carbohydrates: 46 g
Recipe reprinted with permission from Weight
Best-Ever Desserts
cookbook 2007.
1 6 oz. container of
¾ cup packed light
brown sugar
¼ cup boiling water
1 lb. fresh rhubarb,
trimmed and cut into
½” thick slices or
frozen rhubarb
¼ tsp. vanilla extract
Pinch of salt
6 ¾" thick slices
of thawed frozen
reduced fat pound