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Know how to read the labels
学会读标签
Learn how to do this and I have another slide to go along with that
我还有一张幻灯专门讲这个
And then finally try more fruits and vegetables
最后是多吃水果蔬菜
I end with try more fruits and vegetables because fruits and vegetables are high in potassium
以水果蔬菜结尾是因为蔬菜水果富含钾
Which is a natural way to sort of counteract some of the ill effects of salt on the body
它能自然抵消盐对身体的一些不利影响
And if you're eating an apple, you're probably not eating something that's high in salt
吃苹果时，你可能不会吃高盐的东西
So that's the other way that works
这是另一个原因
Let's look quickly at the nutrition labels
下面来看一下食品标签
and I want to just point out a few things because these labels are extraordinarily difficult to read
标签很难读，我指出几个重要的东西
Here's where sodium is
这里是钠
This is a soup label, 660 mg of sodium
这是汤的标签 660毫克钠
Here's what I want you to remember here
这是需要大家铭记的
Remember that your target is less than 2300
通常目标是少于2300毫克
And it's less than 1500 if you're over 40, if you're hypertensive or African-American
而40岁以上，高血压或非裔美国人，标准就应为<1500
Our low-sodium food is less than 150 mg
理想的低钠食品应该小于150毫克
So if you're just looking and you want to choose something low sodium
当然，小于150毫克/份的食品可能比较难找到
They're sort of hard to find, but it's less than 150 per serving
当然，小于150毫克/份的食品可能比较难找到
Let's look here. This is the number, the percent of your daily value
再看这里，这是日摄取量百分比
What percent of these targets are you consuming with this particular serving?
每份食品占日目标摄取量的百分比
The key thing to remember here is that this number is slightly misleading
关键在于，这个数字有些误导
Because the number is based on 2300
因为标准是2300毫克
If you are really targeting 1500 that percentage is much higher
而大多数人的标准是1500毫克，百分比这里会高得多
Does that make sense?
明白吗
So don't be misled
不要被误导
Don't be comforted and said, oh, this is only a quarter of my salt intake
不要认为它说1/4就是1/4
It's probably about a third if you're actually targeting the 1500 mg of sodium
对于1500毫克标准的人而言，实际可能是1/3
This is really important too
这也非常重要
Remember that all of these numbers are based on serving size
记住，所有这些数字都基于一份的量
And in a can of soup, there are two servings of soup
而这罐汤，总共是两份
So if you decided to eat the whole can, you need to double all of these numbers
如果吃掉一整罐，所有数字都需要乘2
And so please make sure as you're reading the labels check the serving size
务必弄清楚标签中一份的量
