84-Lancaster Farming, Saturday, April 17, 1993
Should You Be Cutting
Down On Salt?
Next to sugar, salt is the next
food additive. Salt contains
sodium, an element required for
health. However, like many things
in life, too much sodium can be
harmful. Excess sodium is one
factor that has been linked to high
blood pressure or hypertension.
And hypertension can lead to
stroke, heart attack, and kidney
disease. You need to be particular
ly concerned about watching your
sodium if you are black, over 65
or have a family history of
hypertension.
Where does the sodium in our
diet come from? While some esti
mates suggest that about one-third
of the sodium Americans eat
every day is added either in cook
ing or at the table, sodium sneaks
into our mouths in other ways too.
Sodium occurs naturally in food
it’s in surprising things like
milk and celery. And manufactur
ers use sodium in processing food.
For example, there is sodium in
baking powder, baking soda, and
in monosodium glutamate (MSG).
A daily intake of 1100 to 3300
milligrams of sodium (or about
one-half to one and one-half teas
poons) is considered safe and
adequate for healthy adults. Yet
the average American eats two to
five teaspoons of salt each day.
This provides 20 to 50 times as
much sodium as the body needs.
How can you cut down on
sodium intake? In cooking, there
arc several things you can do to
reduce the sodium content of your
meals. Not adding salt during
cooking or at the table reduces
sodium intake by about one-third
for most people. However, most
By Doris Thomas
Lancaster Extension
Home Economist)
of the sodium consumed is from
the salt in processed food. Pro
cessed foods that are especially
high in sodium include cured
meats such as ham, bacon, hot
dogs and luncheon meats; canned,
frozen and dried soups, pickles
and frozen dinners; smoked or
canned fish and shellfish.
When menu planning, try to
balance the sodium content of the
various parts of the meal or the
whole day’s menus. For example,
if you have a high-sodium main
dish, serve low-sodium side dis
hes. If you eat a high-sodium
breakfast, plan a lower sodium
lunch or dinner.
Start with moderate changes in
sodium consumption. That way
you can cut back on your taste for
salt gradually. You were not bom
with a preference for salt, and it
can be unlearned.
You may want to look for sea
sonings and sauces with less
sodium, or use lemon juice, spices
or herbs such as onion or garlic
powder (not onion or garlic salt),
paprika, pepper, curry or dill
for flavor.
Dining out need not be a prob
lem. Choose foods without sauces,
or ask for sauce on the side so you
can control the amount. In better
restaurants, you can ask that no
additional salt be added to your
food in the kitchen. And, just as
you would at home, balance the
sodium content of your meal when
ordering.
So whether you are shopping
for food, preparing it at home, or
eating out, there are choices you
can make if you want to lower
your sodium intake. In the long
run, cutting down may add up to
better health.
Indiana County Wants
Dairy Ambassadors
Dairy Maids for Indiana County are, from left, Amy Cribbs, Annah Neal, Erin Leach,
Katie Stenman, Julie Luckhart, Amy Trimble, and Rebecca McNutt
INDIANA (Indiana Co.) females, between the ages of 12 to
This past year, seven dairy maids 13, to help the dairy princess with
helped Dairy Princess Tammy Far- promotions
mery and Alternate Tina Ruffner
with many dairy promotions.
This year, Indiana County is
looking for both males and
CREAMERY (Montgomery
Co.) The Montgomery County
Cooperative Extension Spring
Fling Day is planned for Thurs
day, April 22. The day will begin
at 9 a.m. and conclude by 1:30
p.m. Highlights of the day include
WANTED
Unique Homemade Crafts
And Art Products
The Craft Gallery - Oxford, Pa., offers a
retail outlet for your crafts/art.
We will sell on consignment or discuss our
purchase policy.
Call Dawn
(215) 932-5250 (
GOOD FOOD OUTLET STORES
See Our Original Line Of Golden Barrel Products Plus All Kinds
Of Beans, Candies, Dried Fruit, Snack Mixes, Etc. At Reduced Prices
* BAKING MOLASSES * MAPLE SYRUP A PANCAKE & WAFFLE
& & A BARBADOS MOLASSES A PANCAKE & WAFFLE MIX
, , * -i Al HABP * BLACKSTRAP SYRUPS * ASSORTMENT OF
v QyMOLASSES * SORGHUM SYRUP CANDIES
' * CORN SYRUPS * LIQUID A DRY SUGARS A DRIED FRUIT
_*AkA HIGH FRUCTOSE * CANOLA OIL * SNACK MIXES
,11%, SYRUPS A COCONUT OIL A BEANS
1 \ c#T// A CORN OIL A HONEY
‘ ,\ Kl ! ; A COTTONSEED OIL A PEANUi BUTTER
■ hjL. If your tool More A OLIVE OIL A BAUMAN APPLE
I d 0“ not h,ve “■ A PEANUT on BUTTERS
SEND FOR AVFGETAniFOn A KAUFFAMN PRESERVES
Baffin ASHOO-FLYPIEMIX A SPRING GLEN RELISHES
Processors Of Syrups, Molasses,
Cooking Oils. Funnel Cake Mix,
Pancake & Waffle Mix & Shoofly Pie Mix
GOOD FOOD OUTLET
Located At Good Food, Inc.
W. Main 5t.,,80x 169, Honey Brook, PA 19344
218-273*3776 1-800-327-4406
Located At L & S Sweeteners
388 E. Main St., Leola, PA 17540
717-656-3486 1-800-633-2676
- WE UPS DAILY -
**>£•
If you or someone you know
would be willing to be a dairy prin
cess or dairy ambassador, please
call Charlie Lockhart at (412)
Spring Fling Day
a musical presentation by the
Souderton High School Jazz Band
under the direction of Bret Mas
cara and speaker Anne Hendricks,
an interior decorator who will dis
cuss “Decorating for the 90’s.”
This luncheon meeting will be
JC/ 7 CLOSED SUNDAYS, NEW YEAR,
EASTER MONDAY, ASCENSION DAY,
WHIT MONDAY, OCT. 11, THANKSGIVING,
F HINIIII ( CHRISTMAS & DECEMBER 26TH.
FISHER’S FURNITURE. INC.
NEW AND USED FURNITURE
USED COAL & WOOD HEATERS
COUNTRY FURNITURE & ANTIQUES
BUS. HRS: BOX 57
MON.-THURS. 8-5 1129 GEORGETOWN RD.
FRI. 8-8, SAT. 8-12 BART, PA 17503
£
GOLDEN BARREL BAKING
MOLASSES
32 os. - Regularly $2.69
now $2.29
GOLDEN BARREL PEANUT OIL
'/• Gallon - Regularly $2.99
WOW $2.59 .
GOLDEN BARREL HIGH
FRUCTOSE 16 or.
Liquid Sweetener - For More Information
Please Write or Call - Regularly $1.59
NOW $1.09
397-2575 or Shirley Farmery at
(412) 397-2291.
An introductory tea is scheduled
for April 21 at Rocky Glenn in
Home. The pageant date is June
held at Family Heritage Restaur
ant, 508 Harleysville Pike, Fran
conia, PA. Tickets for the program
cost $l2 and advanced registration
is necessary. Reservations may be
made by calling (215) 489-4315.
SPECIALS FOR THE
MONTH OF APRIL