Salt swap instructions
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About the game This interactive game is a great way to show players how a few simple ingredient swaps can reduce the amount of salt in meals without compromising on flavour. Salt can be found in many commonly used ingredients and players may be surprised by how much it can add up. Health professionals can use the Salt swap cards to encourage clients and patients to gradually reduce how much salt they eat by choosing low-salt alternatives and using fresh ingredients, herbs and spices to flavour their food. Where to play the game Health professionals can use our Salt swap cards with colleagues, patients and the general public at health-related events, workshops and consultations. Salt and health Many people are not aware that eating too much salt can increase their risk of stomach cancer. Scientists believe that salt damages the lining of the stomach, which can cause cancer. Every year, over 3,100 cases of stomach cancer in the UK could be prevented if everyone had a healthy lifestyle, including eating less salt and eating more vegetables and fruit. In the UK, the average person eats 8.1g of salt per day – 2.1g above the recommended daily maximum of 6g, and many people often don’t realise it. This is because salt is a common ingredient in everyday foods, such as bread, cheese, cereals, soups and cooking sauces. Around 75 per cent of our daily salt intake comes from these foods, so along with the advice to avoid adding salt when cooking and at the table, it is important to urge people to check food labels and choose low-salt options. Tips for ting le salt: n Cook from scratch when you can without adding salt to your food. n Use spices, herbs and fresh ingredients to add flavour to your meals. n Choose fresh lean meats and fish instead of processed varieties, such as bacon, prosciutto, ham, sausages and smoked fish. n Check food labels and choose products that contain less salt, avoid products that contain more than 1.5g of salt per 100g. Salt swap instructions
Transcript of Salt swap instructions
About the game
This interactive game is a great way to show players how a few simple ingredient swaps can reduce the amount of salt in meals without compromising on flavour.
Salt can be found in many commonly used ingredients and players may be surprised by how much it can add up. Health professionals can use the Salt swap cards to encourage clients and patients to gradually reduce how much salt they eat by choosing low-salt alternatives and using fresh ingredients, herbs and spices to flavour their food.
Where to play the game
Health professionals can use our Salt swap cards with colleagues, patients and the general public at health-related events, workshops and consultations.
Salt and health
Many people are not aware that eating too much salt can increase their risk of stomach cancer. Scientists believe that salt damages the lining of the stomach, which can cause cancer.
Every year, over 3,100 cases of stomach cancer in the UK could be prevented if everyone had a healthy lifestyle, including eating less salt and eating more vegetables and fruit.
In the UK, the average person eats 8.1g of salt per day – 2.1g above the recommended daily maximum of 6g, and many people often don’t realise it. This is because salt is a common ingredient in everyday foods, such as bread, cheese, cereals, soups and cooking sauces. Around 75 per cent of our daily salt intake comes from these foods, so along with the advice to avoid adding salt when cooking and at the table, it is important to urge people to check food labels and choose low-salt options.
Tips for eating less salt:n Cook from scratch when you
can without adding salt to your food.
n Use spices, herbs and fresh ingredients to add flavour to your meals.
n Choose fresh lean meats and fish instead of processed varieties, such as bacon, prosciutto, ham, sausages and smoked fish.
n Check food labels and choose products that contain less salt, avoid products that contain more than 1.5g of salt per 100g.
Salt swap instructions
Salt swap instructionsPlay the game
You will need:
n 1 teaspoon of salt
n Salt swap cards
n Optional: Wheel of Flavour
How to play the game:
1 Explain that the current recommendation for adults is to eat less than 6g of salt per day. Show what 6g of salt looks like by holding up a level teaspoon of salt.
2 Show players the Salt swap cards and ask them to think about what ingredients they could swap to reduce the total amount of salt in the meals.
3 Flip over the cards to show our suggestions and how much salt would be saved.
4 Optional: use the Wheel of Flavour to show players how they can substitute salt in their favourite dishes with herbs and spices.
World Cancer Research Fund UK 22 Bedford Square, London WC1B 3HH Tel 0207 343 4200 Email [email protected] www.wcrf-uk.org
Registered in London, England No: 2536180. Registered with the Charity Commission in England and Wales (Registered Charity No: 1000739). Registered Office: 22 Bedford Square, London WC1B 3HH.
© 2015 World Cancer Research Fund Next review date March 2018
Discussion points:n Are the players surprised by how much salt is found in some of these foods?
If so, which ones?
n As well as reducing cancer risk, eating less salt can also lower the risk of high blood pressure, a leading a cause of stroke and heart disease.
n What other common ingredients could they swap for lower salt alternatives?
n Talk about what to look for on nutrition labels: Choose mostly foods that contain less than 0.3g of salt per 100g. These are labelled green on the traffic light labelling system. It is best to avoid foods that contain more than 1.5g of salt per 100g. These foods are labelled red.
n It is good to know the difference between salt and sodium because some food labels use sodium instead of salt. If a label shows sodium, multiply that value by 2.5 to find out the salt equivalent.
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Salt swapBeans and cheese on toast
3.52 grams
INGREDIENTS:
60g cheddar 2 slices wholemeal toast 1 small tin baked beans 20g butter
For more information: 020 7343 4200 [email protected] www.wcrf-uk.org
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1.9 gramsSAVING = 1.62 grams
INGREDIENTS:
20g cheddar 2 slices lower salt wholemeal toast 1 tin reduced salt baked beans
Salt swapBeans and cheese on toast
For more information: 020 7343 4200 [email protected] www.wcrf-uk.org
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2.94 grams
INGREDIENTS:
Half a pizza base ½ tblsp tomato puree 30g pineapple 1 slice ham 100g cheddar
Salt swapHawaiian pizza
For more information: 020 7343 4200 [email protected] www.wcrf-uk.org
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0.79 gramsSAVING = 2.15 grams
INGREDIENTS:
Half a pizza base 1 tblsp tinned tomato 30g mozzarella Sliced vegetables Sliced tomato
Salt swapMediterranean pizza
For more information: 020 7343 4200 [email protected] www.wcrf-uk.org
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2.39 grams
INGREDIENTS:
1 tblsp oyster sauce 1 tsp soy sauce 1 clove garlic 100g chicken 10 cashews 200g vegetables
Salt swapStir-fry
For more information: 020 7343 4200 [email protected] www.wcrf-uk.org
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0.15 gramsSAVING = 2.24 grams
INGREDIENTS:
1 clove garlic 1cm root ginger 1 tsp honey 100g chicken 10 cashews 200g vegetables
Salt swapLow-salt stir-fry
For more information: 020 7343 4200 [email protected] www.wcrf-uk.org
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