Sodium Guess

Sep 28

Which one is higher in salt? Place corn flakes, bread and potato chips in the front of the room. Ask participants if they know which product is higher in sodium per calorie.

Most people will guess that the potato chips are the saltiest but the corn flakes actually contain the most sodium per calorie. Give them ideas for making breakfast low in sodium. Cooked oatmeal, cooked cream of wheat, cooked Wheatena (whole cream of wheat), oatmeal mixed with yogurt and fruit (also known as Muesli), smoothies made with yogurt and fruit, and Shredded Wheat are the best low-sodium choices for breakfast. These items all fit in the DASH diet too. Offer substitutions for bread – it is higher in sodium per calorie than potato chips and often makes up most of the grain servings in the average American’s day. Using just one slice of bread, eating salad with cooked brown rice, and eating more pasta, especially whole grain pasta, are all ways to help eat less bread.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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