NSMC Nutrition Counseling May 2019

NSMC Nutrition Counseling May 2019 What our patients say about our Nutrition Counseling sessions: Sheliz Guadalupe

​National High Blood Pressure Education Month May is National High Blood Pressure Education Month, so it's a good time to highlight the new blood pressure guidelines.

The threshold for treating blood pressure has been lowered to 130/80 mmHg from the former 140/90 mmHg. Sodium has been named a culprit in blood pressure issues, however, it's time to set the record straight on several sodium myths.

"I'm learning that small diet changes can really improve my health.

Managing my portion sizes, eating more fruits and vegetables and limiting unhealthy snacks has made me feel better and helped me lose weight".

Consider The DASH Diet The DASH Diet promotes reducing your sodium intake while increasing other nutrients shown to lower blood pressure including calcium, magnesium and potassium.

The meal plan includes lean protein and/or plant-based proteins, whole grains, fruits, vegetables and low-fat dairy while minimizing overall fat and saturated fat in particular. The DASH diet does not focus on calorie restriction so portion control is recommended if you're trying to achieve weight loss. For more information, visit the DASH Diet website.

Outpatient Appointments We create complete nutrition assessments and personalized nutrition plans for our patients in one-on-one counseling sessions.

Call for an appointment 978.573.4444 or email . Learn more here >

Sodium Myths and Truths Myth: You should avoid sodium all together Truth: The National Academy of Sciences recently reduced the Adequate Intake (AI) or recommendation for dietary sodium to 1,500 mgs daily for adults.

The 2010 - 2015 dietary guidelines recommend that most Americans limit sodium intake to less than 2,300 mgs daily. We only need about 400 mgs daily to maintain health.

Myth: Sea salt has less sodium than table salt Truth: Both contain the same amount of sodium by weight. However, sea salt has larger crystals so you need less to get a salty flavor.

Myth: The salt shaker is the biggest contributor of sodium to our diets Truth: One teaspoon of salt has 2,300 mgs sodium, however, processed foods including soups, snacks, tomato products, condiments and canned foods make up 70 percent of our sodium intake. Foods like bread, cereals, and cheese might not taste salty but the sodium they contain adds up due to how often we eat them. One serving of cornflakes has more sodium than a small serving of french fries from a fast food restaurant!

Myth: A lower sodium diet is bland and tasteless Truth: There are a host of creative flavorings that can be used in place of salt including spices, herbs, citrus, vinegar and commercially prepared seasoning mixes.

Raising Resilient and Healthy Children If you find your child challenging, this class is for you. In this educational workshop you'll learn skills for effective parenting including, building mutual respect, getting your child to take responsibility and ending power struggles.

Tuesday, May 21, 6:30 - 8 p.m. at MassGeneral for Children at North Shore Medical Center Sign up >

Avacado Salad with Ginger-Miso Dressing Dressing Ingredients: 1/3 c plain silken tofu 1/3 c low-fat plain soy milk (soya milk) 1 Tbsp peeled and minced fresh ginger 1 1/2 tsp low-sodium soy sauce 1 tsp light miso 1 tsp Dijon mustard 1 Tbsp chopped fresh cilantro 1 Tbsp chopped green (spring) onion, including tender green top

Salad Ingredients: 1 small avocado, pitted, peeled and cut into 12 thin slices 1 Tbsp fresh lemon juice 12 oz mixed baby lettuces (about 10 cups) 1/4 c chopped red onion 1 green (spring) onion, including tender green top, thinly sliced on the diagonal 1 Tbsp chopped fresh cilantro (fresh coriander) 1. To make the dressing: combine tofu, soy milk, ginger, soy sauce, miso and mustard in a blender or food processor. Process just until smooth and creamy.

Transfer to a bowl and stir in the cilantro and green onion. Cover and refrigerate for at least 1 hour.

2. In a small bowl, toss the avocado slices in the lemon juice to prevent browning.

Set aside.

3. In a large bowl, combine the lettuces, red and green onions, and cilantro and toss to mix.

4. Add 2/3 of the dressing into the large bowl and toss lightly to coat. Divide the salad among individual plates. Arrange 2 avocado slices on top of each portion in a crisscross pattern. Top each avocado cross with a drizzle of the remaining dressing. Serve immediately.

Yield: 6 serving Serving Size: 1 1/2 c Per serving: 72 calories; 4 g fat; 6 g carbohydrates; 124 mg sodium; 3 g protein; 3 g fiber Source: Mayo Clinic Diet Dash Recipes

Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling

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