A feast of possibilities (continued)

Instead of: Italian salad dressing (1 tbsp/15 mL) = 93 calories, 10 g fat, 235 mg sodium
Choose: Red wine vinegar (1 tbsp/15 mL) = 2 calories, 0 g fat, 0 mg sodium
SAVE: 91 calories, 10 g fat, 235 mg sodium

Instead of: Butter (1 tbsp/15 mL) = 103 calories, 12 g fat, 119 mg sodium
Choose: Sour cream (1 tbsp/15 mL) = 22 calories, 2 g fat, 6 mg sodium
SAVE: 81 calories, 10 g fat, 113 mg sodium

Instead of: Pumpkin pie, 1/6 slice = 229 calories, 10 g of fat
Choose: Pumpkin-banana spiced custard, 1 ramekin = 111 calories, 1 g fat
SAVE: 118 calories, 9 g fat

Remember – having too much salt may be harmful to your heart, so read sodium values in the Nutrition Fact tables on food packages and in recipe nutrition information, and hold off on the salt shaker whenever you can. The Heart and Stroke Foundation recommends that Canadians consume no more that 2,300 mg of sodium (the equivalent of about 1 tsp/ 5mL of salt) a day total from processed foods and salt added during food preparation and at the table. If you have high blood pressure, consult your physician for specific dietary recommendations.

Read the Foundation's position on sodium in the Canadian diet.

Posted December 2007.

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