National Nutrition Month Enjoy the taste of a variety of foods and colors

Eat Right with Colors
Music: The Wonderful World of Color, Walt Disney and Disney World.

March is National Nutrition Month® (NNM), a nutrition education and information campaign created annually by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. 

Eat right with colors explores the health benefits associated with eating foods of many colors. Including color diversity in your meals and food choices enhances your intake of a wide range of nutrients. 

Red and Pink Foods

Apples, Beets, Cayenne, Cherries, Cranberries, Guava, Kidney Beans, Papaya, Pink Beans, Pink/Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Tomatoes, Watermelons

Green Foods

Alfalfa, Artichokes, Arugula, Asparagus, Avocado, Bok Choy, Broccoli, Broccoli rabe, Brussels Sprouts, Celery, Chives, Collard Greens, Cucumbers, Dandelion Greens, Edamame, Endive, Fennel, Green apples, Green Beans, Green cabbage, Green Grapes, Green Olives, Green Onion, Green Pears, Green Peas, Green Pepper, Green Tomatoes, Honeydew, Kale, Kiwi, Leeks, Lettuce, Limes, Mint, Okra, Oregano, Parsley, Pistachios, Snow Peas, Spinach, Sugar snap peas, Swiss Chard, Tarragon, Tomatillo, Wasabi, Watercress, Zucchini

Blue and Purple Foods

Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Kelp (Seaweed), Purple Belgian Endive, Purple Cabbage, Purple Figs

Yellow and Orange Foods

Apricots, Bananas, Butternut Squash, Cantaloupe, Carrots, Cheddar Cheese, Citrus Fruits, Clementines, Corn, Creamsicle, Garbanzo Beans, Golden Apples, Golden Flax Seed, Golden Raisins, Grapefruit, Honey, Lemon, Lemongrass, Mandarin Oranges, Mangoes, Nectarines, Orange Jello, Orange Peppers, Orange Tomatoes, Oranges, Papaya, Parsnips, Peaches, Pears, Persimmons, Pineapple, Pumpkin, Rutabagas, Saffron, Salmon, Spaghetti Squash, Squash Blossoms, Sweet Corn, Sweet Potatoes, Tangerines, Whole Grains, Yams, Yellow Apples, Yellow Beans, Yellow Peppers, Yellow Summer Squash, Yellow Wax Beans

White and Black Foods

White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds

Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)

Wellness News employs adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). Many of the photographs are available for purchase with the proceeds going to special need adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

 

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
http://www.wheelchair-connection.com/
Sandra Frank, Ed.D, RD, LDN
Jake Frank
Michelle Canazaro
John Gargiullo

January is “Poverty in America Awareness Month”

Today, more than 46 million Americans—and 1 in 6 children (18 percent of all American children) are living below the poverty line. They live in families who have to make difficult choices between food, health care, heat and rent. To bring attention to this national crisis, the Catholic Campaign for Human Development (CCHD) has designated January as “Poverty in America Awareness Month.”

CCHD is committed to working towards the elimination of poverty in the United States. Sponsored by the United States Conference of Catholic Bishops, a 501(c)(3) non-profit, tax-exempt organization, CCHD today stands as one of the nation’s largest funding organizations for self-help programs for the poor.

Tour Poverty USA

Sesame Street Hunger Special

What Does Hunger Feel Like?

Shopping Matters Tour

Numbers of Hungry Children

Increasing In US

CCHD invests in the dignity of people living below the poverty line. Their programs support self-sufficiency and self-determination for people who are working to bring permanent change to their communities. Their philosophy emphasizes empowerment and participation for those in poverty. By helping the poor to participate in the decisions and actions affecting their lives and communities, CCHD empowers them to move beyond poverty.

Since 1970, CCHD has provided about 8,000 grants to self-help projects to aid those living in poverty. Each year CCHD distributes national grants to more than 300 projects and hundreds of smaller local programs are funded through the 25 percent share of the CCHD collection retained by dioceses.

During Poverty in America Awareness Month, the CCHD devotes efforts to heightening the nation's understanding of the size and depth of the problems of poverty by:

• Releasing public service campaign to raise awareness of poverty in America.

• Encouraging the editorial media to focus on poverty.

• Educating the public to be sensitive to the needs of those in poverty and to treat poor people with respect.

• Holding events in schools and public settings to remind people poverty does exist in American.

USA Poverty Statistics

The official poverty rate in 2009 was 14.3 percent, that is up from 13.2 percent in 2008. The number of people living in extreme poverty (those with incomes below half the poverty line), rose to over 17 million people. This is the highest level on record since data first became available in 1975. Source: U.S. Census Bureau, Housing and Household Economic Statistics Division: 2008

Brother can you Spare a Dime? (1920's)

Different Ways to Get Involved

1. Volunteer
2. Make a donation
3. Share your knowledge

4. Give your support

5. Ask before you give

6. Find out what people need

7. Sponsor an event

What is Beauty? Winner of the Healthy Body Image award for 2014 A part of Healthy Weight Week

Winner of the
2014 Healthy Body Image Awards

Healthy Weight Week was created to increase awareness of positive body image, build self-esteem and recognize Beauty cannot be measured by a scale.

The video is a composition created from three sources,
each sharing a message about Beauty.

The first looks at the efforts women have gone through to be "beautiful"

The second is a fashion show raising awareness
 that beauty comes in all sizes. 

The final segment is from the Dove campaign on "Real Beauty".

What is Beauty?

Credits

What is Beautiful?
created by Cherish Manifold

Fashion for Everybody

benefiting Eating Disorders Coalition of Tennessee

Dove, http://www.dove.us/  

Acknowledging the Amazing efforts of Dove
to educate people about "Real Beauty".

"Campaign for Real Beauty"

"Dove Self Esteem Fund"

A part of Healthy Weight Week

Sandra Frank, Ed.D., RD, LDN

http://www.dietitians-online.com/

http://www.weighing-success.com/

Music
Beautiful People

2013 Eat Right Art Favorites

2013 Favorites from the Eat Right Art Collection

All photographs are available for purchase. Visit the Eat Right Art Collection or contact Sandra Frank, Ed.D, RDN, LN for custom designs.
The money we raise goes to employ adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). Please make a donation or purchase a design.

Prepared by 

Dietitians-Online

Weighing-Success

Wellness News

Sandra Frank, Ed.D, RD, LDN

Jake Frank

Michelle Canazaro

John Gargiullo

Book Review: "Younger Next Week" by Elisa Zied, MS, RD, CDN

Elisa Zied, MS, RD, CDN is a remarkable person who motivates people to reach their goals though her books and media presence. Her new book, "Younger Next Week" captures the attention of the 40+ generation. Zied shares her secrets to turning back the clock by emphasizing, "vitality" in the foods we choose, lifestyle behaviors, and fitness.

In “Younger Next Week”, Zied offers surgery-free solutions that defy aging and promote healthy weight loss and emotional well-being with an easy to follow 7-Day Vitality Plan. The book features a Vitality Blueprint consisting of Zied’s signature “Stressipes” for optimal sleep and relation. The blueprint can be easily personalized for nutritional needs, interests, and schedule. 

“Younger Next Week is an empowering anti-aging, food based, vitality promoting book that shows women how to jump-start a lifetime of healthy habits.

Younger Next Week Free Giveaway (ends December 31)

To follow and learn more about Elisa Zied, MS, RD, CDN visit her at 

Website: Elisa Zied

Facebook

Twitter

Pinterest 

YouTube

Happy Kwanzaa

"Kwanzaa was created to introduce and reinforce seven basic values of African culture which contribute to building and reinforcing family, community and culture among African American people as well as Africans throughout the world African community. These values are called the Nguzo Saba which in Swahili means the Seven Principles. The Nguzo Saba stand at the heart of the origin and meaning of Kwanzaa, for it is these values which are not only the building blocks for community but also serve to reinforce and enhance them."   - Dr. Maulana Karenga (Founder and Creator)

Kwanzaa is a week-long celebration observed from December 26 to January 1 each year.
 
Edible Art: Seven Basic Principles of Kwanzaa.
The colors of the Kwanzaa flag are black, red and green; black for the people, red for their struggle, and green for the future and hope that comes from their struggle. It is based on the colors given by the Hon. Marcus Garvey as national colors for African people throughout the world.
 
The Kwanzaa art includes the following foods: apples, raspberries, strawberries, black beans, prunes, black berries, black rice, green bell peppers, broccoli, spinach, grapes, and string  beans.

             

Kwanzaa has seven basic symbols. Each represents values and concepts reflective of African culture and contributive to community building and reinforcement. The following are the basic symbols:

Mazao (The Crops) These are symbolic of African harvest celebrations and of the rewards of productive and collective labor. 

Mkeka (The Mat) This is symbolic of our tradition and history and therefore, the foundation on which we build. 

Kinara (The Candle Holder) This is symbolic of our roots, our parent people -- continental Africans.

Muhindi (The Corn) This is symbolic of our children and our future which they embody.

Mishumaa Saba (The Seven Candles) These are symbolic of the Nguzo Saba, the Seven Principles, the matrix and minimum set of values which African people are urged to live by in order to rescue and reconstruct their lives in their own image and according to their own needs.

Kikombe cha Umoja (The Unity Cup) This is symbolic of the foundational principle and practice of unity which makes all else possible.

Zawadi (The Gifts) These are symbolic of the labor and love of parents and the commitments made and kept by the children. 

The following videos share the history and traditions of Kwanzaa. The first video was created by Sesame Street and the story of Kwanzaa is told through a young  boy; the second video is a Happy Kwanzaa song by Teddy Pendergrass; and the third video is a trailer from "The Black Candle", narrated by Maya Angelou.

Sesame Street: Kwanzaa

 

Happy Kwanzaa 

Teddy Pendergrass

Kwanzaa, a Celebration.
"The Black Candle" trailer, 

narrated by Maya Angelou.

Wishing the lights of Kwanzaa
brings happiness, warmth and prosperity.

Resources
The Official Kwanzaa Web Site
The Official Kwanzaa Web Site, to make a donation  
 Wikipedia: Kwanzaa 

When you learn something from people, or from a culture,
you accept it as a gift, and it is your lifelong commitment
to preserve it and build on it. 

- Yo-Yo Ma

2014 Food, Nutrition, and Wellness Events Ebook An Indispensable Tool for the Food and Health Writer

The “2014 Food, Nutrition, and Wellness Events” ebook is an indispensable tool for the food and/or health writer, blogger, dietitian, and editor. Each month highlights food, nutrition, and wellness events for the month, week, and day. Food photographs or graphic designs are provided to illustrate special events. In December, books by dietitians are featured.

The holidays and events listed come from numerous resources, such as: United States Department of Agriculture, Food and Drug Administration, Presidential Declaration, Federal, State or City Governments, Academy of Nutrition and Dietetics, Food Associations, American Medical Association, Medical Affiliations, Private Organizations and Companies, Retail Promotions. The events have been verified. However, you should confirm the dates before making plans. Some events may vary from one state to another.

The “Wellness News” calendar employs adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, and Muscular Dystrophy). Part of the monies raised go to employ special need adults.

2014 Food, Nutrition and Wellness Events Sandra Frank, Ed.D, RDN Digital Downloads

The Edible Alphabet Sandra Frank, Ed.D, RDN Digital Download $4.99

Eat Right Art & Photographs at EtsySandra Frank, Ed.D, RDN Digital Downloads

History of the Wellness Calendar

The wellness calendar has a history spanning over 20 years. When my son Jake was about two years old (back in 1990), he discovered the joys of celebrations and holidays. As most children, he associated these events with family, food, fun, music and gifts.

We had just recently learned Jake has cerebral palsy. Much of his young life had numerous challenges; it was a delight to see him so excited about these events.

Every day he would ask me, “What are we celebrating today?” Initially, I would make up events, such as a new tooth, the sun is out, etc... Eventually I would research reference books and later the Internet to see if there were special functions occurring on a specific day.

To my surprise, I found numerous events each day of the year, but there were too many and it was a bit overwhelming. I started to note those days that dealt only with Health, Nutrition, Food, Safety, Disability Rights and Environmental Issues.

I realized many of these events went unnoticed or unreported by Journalists, Educators and Health Professionals. In 2002, I started to send out about 50 calendars to local and national media representatives in the hope the topics would encourage awareness and inspire ideas for stories and/or projects. Each year the number of calendars we sent out would increase, as did the thank you notes from local, national and worldwide correspondents.

Then in 2006, Jake and his friends graduated high school. They were unable to find employment due to their disabilities. I asked them if they would be interested in working with me on the Wellness Calendar. They said, “Yes”.

The project became a wonderful way to raise money to help them with their ADL, self-esteem, independence.

The calendar was created to make sure every Journalist and Educator knew when certain events occurred, such as National Nutrition Month, World Diabetes Day, Earth Day, RD Day and many others. The goal was to provide a useful tool to impress their editors with some interesting time-sensitive stories.

Later on, the calendar served to provide employment to individuals who were unable to find jobs due to their special abilities.

Remember to Make Every Day Special, Make Every Day Count.

with warm regards,
Dr. Sandra Frank and Jake Frank

September, Fruit and Veggies - More Matters Month

Key Consumer Message:

Dietary Recommendations 

for Americans, 2010 

Fruits and Vegetables 

There are three reasons to eat the recommended amounts of fruits and vegetables.

1. Most vegetables and fruits contribute a wide variety of nutrients, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. 

2. Consumption of fruits and vegetables is associated with reduced risk of many chronic diseases, such as cardiovascular disease and certain types of cancer.

3. Most fruits and vegetables have no cholesterol and are low in calories and fat. Eating more will help maintain a healthy weight.

From MyPlate.gov
What Foods Are in the Fruit and Vegetable Groups?

Fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. The following link lists specific fruits and amounts that count as one cup of fruit (or in some cases equivalents for ½ cup are noted.) MyPlate Fruits. 

Vegetables. Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.  Vegetables are organized into 5 subgroups, based on their nutrient content. Dark-green vegetables; Red and orange vegetables; Beans and peas (legumes); Starchy vegetables; and Others. 

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered as 1 cup from the Vegetable Group. The following link lists specific vegetables and amounts that count as 1 cup of vegetables (or in some cases equivalents for ½ cup are noted).  MyPlate Vegetables. 

How many fruits and vegetables 

are needed daily?

Safety with Fruits and Vegetables

* Rinse and wash fruits and vegetables before preparing or eating them. Under clean, running water, rub fruits and vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
* Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing and storing.

Teaching Kids to Eat Their
Fruits and Vegetables


Healthy Kids PSA: Color of Life

Presented by Fruits and Veggies, More Matters

Bring color to your life, and your plate, with nutritious, delicious vegetables.
Visit Fruits and Veggies, More Matters for healthy recipes, menus,
fruit and vegetable nutrition information, tips on healthy
meal planning and how to get your kids involved in healthy cooking!



Fruits and Vegetables Song

Resources

Dietary Guidelines for Americans, 2010

CDC, Fruits and Vegetables

Cow Appreciation Day

July 12, 2013 Cow Appreciation Day

Origin. For one day only, black and white spots, cow bells and furry ears will be appropriate attire at Chick-fil-A restaurants all across the nation. In celebration of Cow Appreciation Day (an unofficial yet nationally recognized holiday), Chick-fil-A will award a FREE Meal (breakfast, lunch or dinner) to any customer who comes to one of their 1,600+ restaurants fully dressed as a cow.

Other Option for Cow Appreciation Day. Try a vegetarian meal today.

May 22, International Day for Biological Diversity: Water and Biodiversity

The United Nations has proclaimed May 22 The International Day for Biological Diversity (IDB). The 2013 theme is Water and Biodiversity; chosen to coincide with the United Nations designation of 2013 as the International Year of Water Cooperation. In addition, the period 2005-2015 is the International Decade for Action 'WATER FOR LIFE'.

UN Secretary-General message
"International Year of Water Cooperation 2013"

The United Nations has prepared materials on Natural Solutions For Water Security. This is a segment on "The Elements of Good Practices in the Drinking Water Sector".

Finalists of 2013 edition of UN-Water 

´Water for Life´ Best Practices Award

Clean water, free of pollution, bacteria and other contaminants, is the bedrock upon which sustainable, thriving and equitable human societies are built. Good governance of the ecosystems providing us with quality drinking water is an essential pre-requisite involving the cooperation of private sector enterprises, all levels of government, public agencies, indigenous and local communities, NGOs and other relevant stakeholders.

Water is a deeply local issue in terms of availability, economic and environmental setting, climate and conflicting interests. 

Good policy approaches for drinking water require holistic strategic approaches involving full consideration of:
* Water quality and availability
* Managing drinking water for both present and future needs
* Maintaining ecosystem integrity and functions
* The role of biodiversity
* Realistic approaches

Allrecipe's Homemade Black Bean Veggie Burgers Fails the Nutrition Analysis Review

Allrecipe's Homemade Black Bean Veggie Burgers 

Fails the Nutrition Analysis Review

Below is the nutrition analysis from Allrecipes compared to our Review. Both companies used the same database. The results show a significant difference.

Procedures.
1. Repeat Dietitians-Online's analysis. Look for errors. 
2. Duplicate the author’s numbers, if possible. 

Results.
1. Results were duplicated related to the author’s failure to drain and strain the beans.
2. The recipe called for a 16 oz can black beans, drained and strained. Produced 12.5 ounces black beans and significant less sodium.
3. The nutrition analysis should be based on the Edible Portion of foods; not As Purchased (unless eaten whole).

The Homemade Black Bean Veggie Burgers can fit into the following food plans with the help of a registered dietitian: low calorie, low fat, sodium restricted, and high fiber. Good source of vitamin C and A.

Background
Performing a nutrition analysis by database requires knowledge and skills in culinary art, food science, production, waste, straining, draining, marinating, nutrient absorption, software pros and cons, and conversion factors. Nutrition software is only as good as the professional interpreting the data. 

For the past 25 years I've specialized in Nutrition Analysis and Recipe Modification. My mission is to locate inaccurate nutrition analysis; provide nutrition information when it is not available; and offer modifications for special dietary needs.

If you need assistance with your Nutrition Analysis needs,
please contact us.

Sandra Frank, Ed.D, RDN, LN
recipenews@gmail.com

You are Invited to the Opening of the Eatright Art Gallery

The theme of the gallery ....

-The presentation of food should stimulate the palate, excite the senses, and nourish the body. -Sandra Frank, Ed.D, RDN, LN

- When you prepare nourishing foods with love, passion, and creativity, people will delight in your creations. - Sandra Frank, Ed.D, RDN

Please make a donation. Monies raised goes to employ

Special Need Adults.

Thank you for your generosity and kindness.

Choose from hundreds of food photographs, graphic designs
or we can customize your own brand
All Photographs and Graphics are original designs and are available for purchase.
Cost $6.00 per design (exclusivity is available for an additional charge).
The designs are available only in a digital format (jpg; bmp; pdf)
Contact Sandra Frank, Ed.D, RDN, LN
for purchase
recipenews@gmail.com
954-796-7235

Thank you.

Prepared by Dietitians-Online©, 2013

Visit Dietitians-Online, to view
the art gallery on the website.

April 7, 2013 - World Health Day Control Your Blood Pressure

World Health Day is celebrated on April 7 to commemorate the founding of the World Health Organization (WHO) in 1948. Each year a theme is chosen to address a significant global health concern. The theme for World Health Day 2013 is controlling high blood pressure, which affects more than one in three adults worldwide. High blood pressure or hypertension can lead to fatal heart attacks, strokes, and chronic heart and kidney disease.

Many people do not know they have high blood pressure because it does not always cause symptoms. Hypertension is easily diagnosed and treated if health care services are available. 

For many people, lifestyle changes are sufficient to control blood pressure. For others, medication is needed.
Early detection is key; all adults should know their blood pressure.

Salt Matters: Preserving Choice, 
Protecting Health

Where does sodium come from?

Sodium comes from natural sources or are added to foods. Most foods in their natural state contain some sodium. However, the majority of sodium Americans consume comes from sodium added to processed foods by manufacturers. While some of this sodium is added to foods for safety reasons, the amount of salt added to processed foods is above what is required for safety and function of the food supply.

Reading Labels
When you buy prepared and packaged foods, read the labels. You can tell the sodium content by looking at the Nutrition Facts panel of a food. Listed are the amount for sodium, in milligrams (mg), and the “% Daily Value.” Also read the ingredient list to watch for the words "soda" (referring to sodium bicarbonate, or baking soda), "sodium" and the symbol "Na" to see if the product contains sodium.

Salt and/or Sodium Descriptors
Salt Free:  Meets requirements for "sodium free."
Sodium Free: Fewer than 5 milligrams sodium per serving.
Very Low Sodium:  35 milligrams or less sodium per serving.
Low Sodium: 140 milligrams or less per serving 
Reduced Sodium:  At least 25 percent less sodium per serving.
Unsalted:  Has no salt added during processing. To use this term, the product it resembles must normally be processed with salt and the label must note that the food is not a sodium-free food if it does not meet the requirements for "sodium free".

The FDA and USDA state an individual food that has the claim "healthy" must not exceed 480 mg sodium per reference amount. "Meal type" products must not exceed 600 mg sodium per labeled serving size.

Sodium and Hypertension.
In order for a food to make an Allowable Health Claim it must contain a defined amount of nutrients. In relationship to sodium and Hypertension the amount is 140 milligrams or less sodium per serving.

American Heart Association (AHA)
The American Heart Association recommends you choose and prepare foods with little or no salt to reduce the risk of cardiovascular disease. Aim to eat less than 1,500 mg of sodium per day (less that 3/4 teaspoon of salt).
The AHA is working with federal agencies to identify ways to reduce the amount of sodium in the food supply. The association is encouraging food manufacturers and restaurants to reduce the amount of sodium in foods by 50 percent over a 10-year period. AHA will help Americans lower the amount of sodium they consume by the following strategies:
 1. Reduce the amount of sodium in the food supply,
 2. Make more healthy foods available (e.g., more fruits and vegetables); and
 3. Provide consumers with education and decision-making tools to make better choices.

 Tips for reducing sodium in the diet
 1.  Choose fresh, frozen or canned food items without added salts.
 2.  Select unsalted nuts or seeds, dried beans, peas and lentils.
 3.  Limit salty snacks like chips and pretzels.
 4.  Avoid adding salt and canned vegetables to homemade dishes.
 5.  Select unsalted, lower sodium, fat-free broths, bouillons or soups.
 6.  Select fat-free or low-fat milk, low-sodium, low-fat cheeses and low-fat yogurt.
 7.  Use spices and herbs to enhance the taste of your food. 
 8.  Add fresh lemon juice instead of salt to fish and vegetables.
 9.  When dining out, ask for your dish to be prepared without salt.
10. Don’t use the salt shaker. 

Resources.
WHO, A global brief on hypertension

National Heart, Lung, and Blood Institute (NHLBI). National High Blood Pressure Education Program


The International Society of Hypertension (ISH). ISH's main objectives are to promote and encourage the advancement of scientific knowledge in all aspects of research and its application to prevention and management of heart disease and stroke in hypertension and related cardiovascular diseases around the world. 

The World Hypertension League (WHL). The objectives of the World Hypertension League (WHL) are to promote the detection, control and prevention of arterial hypertension in populations.