Infused Water with a Focus of:

Salt and Sugar

Kristina Markovic, Queens College Dietetic Intern

Albumarium.com
Infused Water
Salt

Uses
Seasoning
Preservative

Where is it found? https://www.flickr.com/photos/krossbow/

Canned Items
Processed Items
Condiments
Restaurants
At Home
https://www.flickr.com/photos/stuart_spivack/ https://www.flickr.com/photos/ksablan/
 What's Wrong with Salt?

Raises your Blood Pressure

What is blood pressure?

High Blood Pressure

(Hypertension) can lead to:
Heart Disease https://www.flickr.com/photos/marktee/

Heart Failure
Stroke
Kidney Disease

1. https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm181577.htm
How Much Salt Can I Have?

The 2015-2020 Dietary

Guidelines for Americans
recommends sodium intake to
be less than 2,300 mg per day

What does this mean?

ONE teaspoon per day.

https://www.flickr.com/photos/rs12240/
 How do I Keep my Salt Intake Low?
75% of the salt Americans consume is from
processed and restaurant foods

Choose fresh foods instead of processed foods

fruits, vegetables, meat, whole grains, milk, and yogurt

Cooking at home
You control how much salt is going into your food

Read Nutrition Facts Labels

2. https://www.cdc.gov/salt/
 Seasoning
Spices
Chili Powder Curry Powder Oregano
Garlic Powder Crushed Red Pepper Mrs. Dash

Herbs
Cilantro
Parsley
Basil

paul morris

Akhil Chandran
Nutrition Facts Label
Sugar
Uses
Gives sweetness

Where is it found?
Desserts
Beverages https://www.flickr.com/photos/notahipster/

Soda, Juice, Iced Tea

Condiments
Yogurt
Snack Foods
Trail Mix, Applesauce

https://www.flickr.com/photos/rotarazona/ https://www.flickr.com/photos/sylvainleprovost/
 What's Wrong with Sugar?

Raises your Blood Sugar

High Blood Sugar

(Hyperglycemia) can lead
to:
Weight Gain & Obesity
Type 2 Diabetes
Heart Disease

3. https://www.cdc.gov/nutrition/data-statistics/know-your-limit-for-added-sugars.html
How Much Sugar Can I Have?
According to the American Heart Association, the
maximum amount of added sugar we should be
eating is

Males: 9 teaspoons
(37 grams or 3 tablespoons)
Females: 6 teaspoons
(25 grams or 2 tablespoons)

https://www.flickr.com/photos/andrein/
Nutrition Facts Label
 Our Favorite Drinks
Remember...
12 grams= 1 tablespoon
1 tablespoon=3 teaspoons

The amount of added sugar we can

eat per day is:
Males: 3 tablespoons
https://www.flickr.com/photos/rotarazona/
Females: 2 tablespoons
 Sugar Substitutes
Beverages
Make your own
Dilute
Yogurt
Choose Plain
Spices Federica Diliberto

Cinnamon, Nutmeg, Pumpkin Spice

Buy unsweetened snacks- or make your own!
tiago Fiafa

Applesauce, trailmix
Peanut butter and fruit
Infused Water Taste Testing
Questions?
Sources
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEati
ng/Nutrition/Sugar-101_UCM_306024_Article.jsp
https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm
181577.htm
https://www.cdc.gov/salt/
https://www.cdc.gov/nutrition/data-statistics/know-your-
limit-for-added-sugars.html