SNAP-Ed is a FREE, confidential nutrition education program that helps families manage food resources during tough economic times. The Extension Nutrition Team of knowledgeable nutrition educators provide practical, hands-on activities, and skills for healthy meal prep, as well as explore the importance of physical activity in a healthy lifestyle for the community members in the North Country.
Visit our website for more recipes and tips for eating healthy for yourself and your family.
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Are you eating too much salt?
Your body only needs a small amount of sodium to work properly, and too much salt/ sodium can actually be harmful. People who eat diets higher in sodium have a greater risk for high blood-pressure.
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There are some simple steps you can take to prevent eating too much sodium and decreasing your chance of having high blood-pressure:
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Read the nutrition label ~ Compare and choose foods to get less than 2,300 mg of sodium each day. Take a look at the picture above, it is easy to find on the label!
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Prepare your own food when you can ~ Limit packaged sauces, mixes, and “instant” products (including flavored rice, instant noodles, and ready-made pasta).
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Add flavor without adding sodium ~ There are many no-salt alternatives to flavor your foods! Try fresh or dried herbs and seasoning blends. Click Here! to learn how to make your own no salt herb blends!
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Buy Fresh ~ When it comes to purchasing meats, it is a good idea to read the packaging to see if salt water or saline have been added. Reducing your sandwich meat intake will also cut down on sodium intake.
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Watch your veggies ~ Try to purchase fresh when in season. When purchasing frozen look for unseasoned or no sauce. When buying canned veggies finding no salt added or low sodium is a great option.
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Give sodium the "rinse" ~ Rinse canned veggies or beans before eating. This helps remove some sodium when you can't find no sodium added or low sodium options.
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"Unsalt" your snacks ~ Look for no salt added or low sodium nuts, seeds and snacks (such as chips and pretzels). Remember veggie sticks are always a healthy option.
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Consider your condiments ~ When buying ketchup, sauces and other condiments try light or reduced sodium products. The sodium in condiments adds up. Oil and vinegar for salads is also a healthier version than dressings.
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Reduce your portion size ~ Prepare smaller portions at home, and eating less when eating out, you can choose smaller portions or even split an entree with a friend. Eating less = less sodium!
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Make lower sodium choices at restaurants ~ You can always ask for your meal to be prepared without salt, ask that all sauces and dressings to be served on the side, this way you can limit the amount that you use. Menus often have nutrition info on them and if not, you can always ask your server.
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Cinnamon Baked Pears
This recipe will be a hit with your family! It has enough spice for flavor, but not so much that it turns off the younger kids.
Have you checked out our Recipe Bank yet?
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Hey Kids!
Can you find all the snack food high in
sodium in the word search below!
(click on the image below to print the sheet)
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Program Highlights
Meet CCE of Jefferson County's SNAP-Ed Team!
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Jessica Hughes
Jessica is a SNAP-Ed Nutritionist, and is a Certified Health Education Specialist through the National Commision of Health Education Credentialing. Jessica is originally from Washington State. Aside from spending time with her family and pets, she enjoys running and any activities that will get her outdoors!
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Colton McCracken
He is a SNAP-Ed Nutritionist, and is a Registered Dietician. He has experience volunteering with Big Brothers Big Sisters, Americorps, and multiple Farm-to-School organizations in the United States. Colton's hobbies include, photography, running/hiking, skiing, and meeting new people.
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April Bennett
April is the Nutrition and Parenting Program Manager at CCE Jefferson County and PSE Educator for SNAP-Ed. She is proud to help make the healthy choice the easy choice through her work because she wants her kids to grow up in a healthy community. In her spare time, April enjoys cooking, yoga, Zumba, and performing with Little Theatre of Watertown.
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Check out our Calendar to see more upcoming classes!
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Sign up for Benefits now! |
The Supplemental Nutrition Program (SNAP) provides nutrition assistance to people with low income. it can help you buy nutritious foods for a better diet.
To find out more about SNAP Benefits and other assistance program you may be eligible for visit: mybenefits.ny.gov
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If you need help applying for SNAP, call or email a Nutrition Outreach and Education Program (NOEP) Coordinator. NOEP Coordinators tell you if you may be eligible for SNAP, answer any questions you may have, and help you complete and submit your application. It is free and confidential.
St. Lawrence- Maximizing Independent Living Center- 315-764-9442 x405
Jefferson- Outreach Coordinator of Food Bank of NNY. -315-437-1899 x279
Clinton -Legal Aid Society of Northeastern New York, Inc.- 518-563-4022 x112
Franklin- Maximizing Independent Living Center -518-483-2151
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This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.
If you have a disability and are having trouble accessing information in this newsletter or need materials in an alternate format, contact bmr37@cornell.edu for assistance.
Cornell Cooperative Extension is an employer and educator recognized for valuing AA/EEO, Protected Veterans, and Individuals with Disabilities and provides equal program and employment opportunities.
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