Super Bowl . . . of Sodium!

The Super Bowl is fast approaching, and that typically means supersalty snacks. Here are some tips for making the big day healthier, leaner and less salty!!!

Super Bowl Super Snacks
It has been said that in the United States, the Super Bowl is the second biggest day for food consumption in the United States, after Thanksgiving. Super Bowl Sunday is upon us, and for many people that means fat-laden chips, creamy dips, fried finger foods and colossal sandwiches. It also means an overload of fat, calories, and sodium. Try the following healthier alternatives:

• Reduced fat Mexican Layered Bean Dip (see recipe at end of this article).
• Baked Tostitos -- but watch your portion sizes, since calories can easily add up.
• Use plain yogurt instead of sour cream in your dip mixes.
• Serve sliced veggies like carrots, celery and even baby tomatoes with a low-cal dip like fat-free ranch dressing, hummus, salsa or low-fat cheese.
• Grill kebabs- chicken, shrimp, tomato, onion and pineapple.
• Bake Creamy Zucchini Boats http://www.fitsugar.com/1817236
• Order a fruit tray from your local grocer instead of a cheese tray.
• Make a pot of vegetarian chili instead of the regular beef based, or use low-fat ground turkey breast instead of the regular beef.
• Put out cereal mix instead of mixed nuts.
• Instead of chicken wings, make chicken fingers using skinless chicken breast strips, dipped in milk and seasoned bread crumbs, and baked at 425 for 10 minutes (cooked through, but still moist). Dip into mustard, honey or barbecue sauce.
  
  

So Much Sodium
Do I need to cut back on salt?
The U.S. Centers for Disease Control and Prevention
recently issued a report saying that 2 out of 3 of us need to seriously cut back our sodium intake.
Consider yourself part of the two-thirds group, especially if you're over 40, African-American, or have high blood pressure.

Why do I need to watch my salt intake?
Too much sodium can
 Increase the risk for high blood pressure, heart disease, and stroke.
 Cause fluid retention which contributes to

-a sluggish feeling
-a puffy appearance
-extra water weight

Tips:
 Go easy on high-sodium condiments like soy sauce, mustard, and ketchup.
 Use herbs, citrus, and salt-free spices to season recipes.
 Learn the lingo: Sodium-free or salt-free = less than 5mg/serving.
 Read nutrition labels on foods you purchase to see how much sodium they contain.
 Taste before you shake. Many people salt their food before they even take a bite. Try the food first; don’t use salt out of habit.

How much sodium do I need?
The maximum recommendation is 2,300 mg (about one teaspoon of salt). The USDA estimates that most Americans get well over that: 4,000 milligrams/day.

Why are we ingesting so much salt?
 70%-80% of the sodium in U.S. diets comes not from the salt shaker but from packaged, processed, restaurant, and store-bought foods, such as

-soups,
-potato chips,
-prezels,
-cereal,
-canned veggies,
-packaged deli meats,
-teriyaki sauce,
-spaghetti sauce
 Only about 5% comes from salt added during cooking
 About 6% comes from salt added at the table.

Layered Mexican Bean Dip

16 oz fat-free canned refried beans
3 medium avocado, Hass, finely mashed
1/4 tsp table salt
1 tsp fresh lemon juice
1 cup(s) reduced-fat sour cream
2 Tbsp Old El Paso Fajita Seasoning Mix, or other brand
1/2 cup(s) Reduced Fat Shredded Mexican-Style Cheese
1 small tomato(es), chopped
2 m Medium scallion(s), sliced
10 medium olive(s), black, sliced or chopped
2 Tbsp cilantro, fresh, chopped