UW MEDICINE PATIENT EDUCATION 2 Gram (2,000 mg) Sodium Meal Plan korean 2 그램 (2,000 밀리그램 ) 소듐식사계획매일의식단계획짜기 소듐함량이높은음식을아는것은자신의소듐한도를지키는데도움이될수있습니다. 한찻숟가락의

UW MEDICINE PATIENT EDUCATION 2 Gram (2,000 mg) Sodium Meal Plan korean 2 그램 (2,000 밀리그램 ) 소듐식사계획매일의식단계획짜기 소듐함량이높은음식을아는것은자신의소듐한도를지키는데도움이될수있습니다. 한찻숟가락의통상식탁소금은 ( 염화나트륨 ) 2,000 밀리그램 (mg) 이상의소듐을함유합니다. 이양은하루에귀하에게허용되는소듐양을초과합니다. 이자료는저염식사계획을지키는데도움을주는요령과정보를제공합니다. 기본요령 음식에소금을사용하는대신신선한허브와향료, 레몬주스또는식초를사용해보십시오. 저염음식으로식사를준비하십시오. 구입할수있는저염요리책이많으며저염레시피를온라인으로얻을수있습니다. 조리되거나가공된품목을사는대신 음식을처음부터만들어보십시오. 자연적으로소듐함량이낮은음식을고르십시오. 이러한음식에는신선한과일과야채, 건조곡류및볶거나구워낸신선한육류와생선류가포함됩니다. 식품라벨을읽는방법을배우고항상소듐함량을체크하십시오. 음식목록을작성하십시오. 이자료끝부분에있는유용한 웹사이트를참조하십시오. 레시피에서소금감소방법 식탁에서소금병을치우십시오. 대부분의레시피에서맛을크게변화시키지않으면서레시피가요구하는소금의절반정도만사용할수있습니다. ( 이것은이스트가포함되는일부구이레시피에는적용되지않을수있습니다 ) 일반베이킹파우더대신 저염 베이킹파우더를사용하십시오. 이것은티스푼당약 500 mg 씩소듐을감소시키십시오. 소듐대신신선하거나말린허브와향료를사용하여맛을내십시오. 레시피에서햄대신신선한구운돼지고기를사용하십시오. 페이지 1 / 5 2 그램 (2,000 mg) 소듐다이어트 1959 N.E. Pacific St., Seattle, WA98195

음식을처음부터만드십시오. 예 : 집에서만드는피자 : 잉글리시머핀, 저염파스타소스, 모짜렐라, 구운닭고기및 450 mg 소듐함량의채소. 고기와야채를사용한얼린피자반쪽. 소듐함량은1,000 mg를초과. 가공식품 영양소정보라벨에나열된소듐정보 1인분의소듐분량은가공식품의영양소라벨에밀리그램 (mg) 으로표시됩니다. 예를들어, 어떤제품의 1컵서빙에는 660 mg의소듐이포함됩니다. 2,000 mg(2 그램 ) 소듐다이어트를하는경우, 이것은 1일허용량의 3분의일에해당됩니다. 왼편에는소듐함량을찾을수있는곳을보여주는영양소라벨의샘플입니다. 1인분의크기를반드시확인하십시오. 어떤음식의 2인분을드시면, 소듐도 2배를곱해야합니다. 소듐함량을보여주는영양소라벨의실례 소듐양가치소듐양가치는선택을잘할수있도록흔히식품라벨에인쇄됩니다. 이목록은다양한양가치들의의미를제공합니다. 이것은귀하의식사에맞는제품을고르는데도움을줍니다. 양가치 정의 무 - 소듐 (Sodium Free).. 한번급식시소듐량 5mg 미만 무 - 소금 (Salt Free) 무 - 소듐 필요조건해당되는제품최저 - 소듐최저 - 소듐 (Very Low Sodium).1 인분에소듐량이 35 mg 이하 저 - 소듐 (Low Sodium) 1 인분의소듐량이 140 mg 이하 감소된소듐 (Reduced Sodium, Less Sodium).. 일반제품보다 1 인분소듐량이최소 25% 더적음 적은양의소듐 (Light in Sodium). 일반제품보다 1 인분소듐량이 50% 더적음 무염 (Unsalted, Without Added Salt, No Salt Added)... 가공과정중소금이가미되지않았음 페이지 2 / 5 2 그램 (2,000 mg) 소듐다이어트 1959 N.E. Pacific St., Seattle, WA98195

저 - 소듐옵션을서빙하는레스토랑을고르십시오. 외식에대한조언 샐러드바에서식사하십시오 : 신선한과일과야채, 계란및구운닭고기를고르십시오. 치즈, 소금이가미된견과류, 다진델리육류및파스타샐러드와같은고소듐음식을제한하십시오. 오일과식초또는레몬주스를드레싱으로고르십시오. 레귤러또는 라이트 드레싱을피하십시오 이드레싱은소듐함량이매우높습니다. 서버에게다음을요구하십시오 : 샐러드드레싱과소스는사이드로요구 소금이추가되지않은구운고기 메뉴에나와있는음식에관한영양소정보 다수의대규모체인레스토랑들은이제영양소정보를레스토랑과온라인을통해제공하고있습니다. 신선한구운고기와간장없이볶은채소와같은저-소듐옵션을제공하는레스토랑을고르십시오. 대부분의아시아, 이태리, 멕시코및기타민족음식들은소듐이매우높을수있습니다. 식사크기를제한하십시오. 앙트레의절반과오일및비네가가 첨가된사이드샐러드를드십시오. 이는소듐섭취를크게감소시킵니다. 음식파트 다음페이지에있는음식테이블은음식을 3그룹으로분류합니다 : 저-소듐다이어트에적합한음식 저-소듐다이어트를하는동안가끔먹을수있는음식 저-소듐다이어트에서피할음식이차트를사용하면귀하의저-소듐식사플랜에맞는음식을고르는데도움이됩니다. 페이지 3 / 5 2 그램 (2,000 mg) 소듐다이어트 1959 N.E. Pacific St., Seattle, WA98195

식품그룹 과일야채 육류및기타단백질음식 유제품 씨리얼, 곡류, 전분 향신료, 조미료및양념 먹어도좋음 이식품은매일드십시오. 1 인분소듐함량이 모든과일과야채주스 소금이나양념이첨가되지않은모든신선한, 얼린또는통조림야채 신선한육류, 가금류및생선 ( 무염 ) 찐조개와홍합 무염땅콩버터및견과류 참치, 소금이첨가되지않은통조림 말린콩또는완두콩, 소금없이 무염버터 무염코티지치즈 플레인핫씨리얼 슈레디드휘트또는펍트라이스씨리얼 무염옥수수토티야, 저소듐빵 라이스, 파스타, 통곡류, 무염 신선하거나말린허브 소금이아닌파우더 ( 예 : 양파나마늘. 소금대신양파와마늘파우더를사용 ) 타바스코 (1 테이블스푼미만 ) 식초, 레몬및라임주스 신선한마늘 참깨 올스파이스 Mrs. Dash 및 Lawry s 의무염조미료 바닐라나아몬드와같은향신료가첨가된추출물 가끔먹는다 이식품은가끔드십시오. 1 인분소듐함량이 소금이가미된대부분의야채통조림 저 - 소듐토마토와 V-8 주스 땅콩버터 소금으로처리하지않은조개류 두류통조림 소듐함량이 300 mg 미만인냉동식사 버터밀크 모짜렐라, 스위스, 체다, 리코타와같은 소금이첨가된크래커와프레쩰 대부분의콜드씨리얼 대부분의빵과머핀 팬케익과와플 일부매운양념 ( 라벨에서소듐함량을확인 ) 마요네즈 머스타드 저 - 소듐케첩 이식품은피한다 이음식은드물게선택한다. 1 인분소듐함량이 일반토마토또는 V-8 주스 즉시먹을수있는토마토주스 사우어크라프트, 올리브및피클과같은 소금이첨가된참치통조림 튀긴음식 소금을첨가하거나훈제하거나절이거나또는 콘비프 핫도그및소시지 저키 햄및베이컨 소금함량이 600 mg 을넘는얼린식사 페타, 블루및고트치즈와같은고 - 소듐치즈 코티지치즈 스터핑믹스 콘브레드 향료패킷으로조리하는쌀밥및국수 대부분의수프통조림 부용큐브및조리된육즙 양념 : 테리야키, 간장, 생선, 글루탐산일소듐 (MSG) 육류연화제 케첩및바비큐소스 모든조미료패킷 샐러드드레싱 알프레드소스와같은치즈소스믹스 올리브 일부매운소스 페이지 4 / 5 2 그램 (2,000 mg) 소듐다이어트 1959 N.E. Pacific St., Seattle, WA98195

기타자원 웹사이트 이웹사이트는소듐섭취를추적하는데도움이되는도구를제공합니다 : www.myfitnesspal.com www.livestrong.com USDA 영양소데이터베이스 : http://ndb.nal.usda.gov/ 서적 Pocket Guide to Low Sodium Foods( 저소듐음식의포켓안내서 ), 저자 : Bobbie Mostyn The Complete Book of Food Counts( 저-소듐식사를위한완벽한안내서 ), ( 제8판 ), 저자 : Corinne Netzer 저-소듐요리책 The Complete Idiot s Guide to Low Sodium Meals( 저-소듐식사를위한완벽한안내서 ), 저자 : Shelly Vaughn James 및 Heidi McIndoo, RD No-Salt, Lowest-Sodium Cookbook( 무염, 최저-소듐요리책 ), 저자 : Donald Gazzaniga 500 Low Sodium Recipes Lose the Salt, Not the Flavor in Meals the Whole Family Will Love(500가지저-소듐레시피 온가족이좋아하는저염식사 ), 저자 : Dick Logue Get the Salt Out: 501 Simple Ways to Cut the Salt Out of Any Diet ( 소금제거 : 소금감소를위한 501가지간단한방법 ), 저자 : Ann Louise Gittleman Cooking Without a Grain of Salt( 소금없는조리법 ): Elma W. Bagg, Susan Bagg Todd 및 Robert Ely Bagg 질문이있으십니까? 귀하의질문은중요합니다. 질문이나우려사항이있으시면귀하의의사또는건강진료인에게전화하십시오. 영양사 / 영양학전문인 : University of Washington Medical Center 2 Gram (2,000 mg) Sodium Meal Plan Korean Published: 11/1999, 10/2007, 03/2013 Clinician Review: 03/2013 Reprints on Health Online: https://healthonline.washington.edu 페이지 5 / 5 2 그램 (2,000 mg) 소듐다이어트 1959 N.E. Pacific St., Seattle, WA98195

2 Gram (2,000 mg) Sodium Meal Plan Planning your daily meals Knowing what foods are high in sodium can help you stay within your sodium limit. One teaspoon of regular table salt (sodium chloride) contains over 2,000 milligrams (mg) of sodium. This is more than the amount of sodium you are allowed in a day. This handout gives tips and information that will help you stick with your low-sodium meal plan. Basic Tips Instead of using table salt to flavor foods, try using fresh herbs and spices, lemon juice, or vinegar. Adapt your foods to low-sodium versions. There are many low-sodium cookbooks you can buy and low-sodium recipes online. Try making foods from scratch instead of buying prepared or prepackaged items. Choose foods that are naturally low in sodium. These include fresh fruits and vegetables, dried grains, and grilled or baked fresh meats and fish. Learn how to read food labels and always check the sodium content. Keep a food log. See the references at the end of this handout for websites that may help. Reducing Salt in Recipes For most recipes, you can use half as much salt as the recipe calls for without greatly changing the flavor. (This may not be true for some baking recipes that contain yeast.) Use low-sodium baking powder instead of regular baking powder. This reduces sodium by about 500 mg per teaspoon. Use fresh or dried herbs and spices instead of salt to add flavor. Use fresh roasted pork instead of ham in recipes. Take the salt shaker off the table. Page 1 of 5 2 Gram (2,000 mg) Sodium Diet 1959 N.E. Pacific St., Seattle, WA 98195

Make foods from scratch. For example: A homemade pizza made with an English muffin, low-sodium pasta sauce, mozzarella, grilled chicken, and vegetables has about 450 mg sodium. ½ of a frozen pizza with meat and vegetables has more than 1,000 mg sodium. Packaged Foods How Sodium Is Listed on a Nutrition Facts Label The amount of sodium in a serving size is listed in milligrams (mg) on a Nutrition Facts label on packaged foods. For example, a 1-cup serving of a product has 660 mg of sodium. If you are on a 2,000 mg (2 gm) sodium diet, this is ⅓ of your daily allowance. On the left is a sample Nutrition Facts label that shows where to look for the sodium content. Be sure to note the serving size. If you eat 2 servings of the food, you also need to multiply the sodium by 2. Sodium Claims Sodium claims are often printed on food labels to help you make good choices. This list gives the meaning of various claims. It will help you choose the products that are right for you and your diet. Sample Nutrition Facts label showing sodium content Claim Definition Sodium Free... Less than 5 mg sodium per serving Salt Free... Product meets requirements for sodium free Very Low Sodium... 35 mg or less sodium per serving Low Sodium... 140 mg or less sodium per serving Reduced Sodium, Less Sodium... At least 25% less sodium per serving than the regular product Light in Sodium... 50% less sodium per serving than the regular product Unsalted, Without Added Salt, No Salt Added... No salt is added during processing Page 2 of 5 2 Gram (2,000 mg) Sodium Diet 1959 N.E. Pacific St., Seattle, WA 98195

Choose restaurants that serve low-sodium options. Tips for Eating Out Try eating at salad bars: Choose fresh fruits and vegetables, eggs, and grilled chicken. Limit high-sodium foods such as cheeses, salted nuts, chopped deli meats, and pasta salads. Try oil and vinegar or lemon juice for dressing. Avoid regular or lite dressings they are usually very high in sodium. Ask your server for: Salad dressings and sauces on the side Grilled meats with no salt added Nutrition information about foods on the menu Many large chain restaurants now have nutrition information available at the restaurants and online. Choose restaurants that serve low-sodium options, such as fresh grilled meat and stir-fried vegetables without soy sauce. Most Asian, Italian, Mexican, and other ethnic foods can be very high in sodium. Limit your portion size. Try eating half the entrée and having a side salad with oil and vinegar. This will greatly reduce your sodium intake. Food Tables The food tables on the next page divide foods into 3 groups: Foods that are OK to eat on a low-sodium diet Foods that you can eat once in a while on a low-sodium diet Foods to avoid on a low-sodium diet Use these tables to help choose foods for your low-sodium meal plan. Page 3 of 5 2 Gram (2,000 mg) Sodium Diet 1959 N.E. Pacific St., Seattle, WA 98195

Page 4 of 5 2 Gram (2,000 mg) Sodium Diet 1959 N.E. Pacific St., Seattle, WA 98195

Other Resources Websites These websites provide tools to help you keep track of your sodium intake: www.myfitnesspal.com www.livestrong.com USDA nutrient database: http://ndb.nal.usda.gov/ Books Pocket Guide to Low Sodium Foods, by Bobbie Mostyn The Complete Book of Food Counts (8th Edition), by Corinne Netzer Low-Sodium Cookbooks The Complete Idiot s Guide to Low Sodium Meals, by Shelly Vaughn James and Heidi McIndoo, RD No-Salt, Lowest-Sodium Cookbook, by Donald Gazzaniga 500 Low Sodium Recipes Lose the Salt, Not the Flavor in Meals the Whole Family Will Love, by Dick Logue Get the Salt Out: 501 Simple Ways to Cut the Salt Out of Any Diet, by Ann Louise Gittleman Cooking Without a Grain of Salt, by Elma W. Bagg, Susan Bagg Todd, and Robert Ely Bagg Questions? Your questions are important. Call your doctor or health care provider if you have questions or concerns. Dietitian/Diet Technician: University of Washington Medical Center Published: 11/1999, 10/2007, 03/2013 Clinician Review: 03/2013 Reprints on Health Online: https://healthonline.washington.edu Page 5 of 5 2 Gram (2,000 mg) Sodium Diet 1959 N.E. Pacific St., Seattle, WA 98195