Over the last few years, sodium has become front-page news, and many of you have raised concerns. So we’ve been tweaking our recipes, and most of our popular dishes will soon have reduced sodium.

Eryn Henry, our Consumer Care Centre Manager, observes, “Canadians… love the flavour and it’s economical, but can they trust [Stouffer’s] to be responsible when it comes to sodium?”

The short answer? Yes. Stouffer’s has never been a better choice. While you were reading about sodium in the papers, we were busy trying reduced sodium recipes in our kitchens. We heard again and again that they were just as good, if not better tasting.

“It was really a matter of experimenting and tasting,” says Rita Palubinskas, a long-time product developer at Stouffer’s and licensed dietician. “When… the flavour was perfect, we moved to the big pots and started making it for you.”

We think we’re a better choice – but decide for yourself. We’re confident our flavour is better. And when you compare the nutrition facts panels on the packaging, the choice will be clear.

We asked Caroline Dewar, Stouffer’s nutritionist, to tackle some of the most common questions about sodium.

Is too much sodium harmful?

“If your diet is consistently high in sodium there’s a greater chance you’ll develop high blood pressure, which may increase your risk of heart disease and stroke… [And research] shows that lowering sodium consumption to optimal levels could reduce the incidence of stroke and heart disease by as much as 25 percent.”

How much we should get every day?

“Try not to get any more than 2400 mg a day, tops. According to Statistics Canada, most of us get more than 3,000 per day. That’s too much.”

How do I balance my intake during the day?

“Most of us have bigger meals at lunch and dinner, so you might get a little more sodium then, and less at breakfast. Figure out what makes more sense for you. And don’t forget snacks – they can be sodium culprits that we aren’t even counting.”

What’s the difference between sodium and salt?

“Sodium is a nutrient found in table salt. Table salt, also known as sodium chloride, contains about 40 percent sodium.”

How do I know how much sodium I’m getting?

“Keep in mind that sodium comes in many forms – another reason to read the nutrition facts panel on packaging. It will tell you the total amount of sodium from all ingredients. Compare different products to find the best sodium levels.”

What do the numbers mean?

“This is the total amount of sodium in the product. It’s for one portion, or in the case of Stouffer’s, the whole meal. The percentage next to this number tells how much of that total you’re getting. Keep in mind that your limit for the day should be 2400 mg.”

Myth: Homemade meals have less sodium than frozen meals

Truth: Think again. Many homemade meals hide sodium in ingredients like cheese, tomato paste and seasoned meats. With a Stouffer’s meal, you know exactly how much you’re getting. While a serving of homemade lasagna could have 1,500 mg of sodium, a Stouffer’s Meat Lasagna will soon contain just
720 mg!

Myth: Avoid sodium at all costs

Truth: No sodium? Bad idea. Our bodies actually need sodium – just not too much of it. Together, sodium and potassium help maintain blood pressure, keep kidneys healthy, prevent dehydration and much more. Healthy adults need to limit their intake to less than 2,400 mg per day.

Myth: Less sodium = less flavour

Truth: Absolutely not. Any chef will create mouth-watering flavours using herbs, garlic, lemon juice and many other ingredients. When you reduce sodium in your diet, you can actually retrain your taste buds to become more sensitive – so you’ll get more impact from a smaller amount of sodium. Try Stouffer’s flavourful sodium-reduced meals and you’ll know what we mean.

Why the Concern About Preservatives?

These days, we're better educated about nutrition than our parents were. We expect to live longer, and we want to enjoy good health along the way.

"We all think more about what we eat," says Caroline Dewar, Stouffer's nutritionist. "We want our foods to be as natural as possible. Preservative-free choices let us feel better about what we're eating, and I think that adds to the enjoyment factor."

How Stouffer's Kicked the Preservative Habit

The fact is, preservatives aren't necessary in frozen foods because freezing does the job of preserving! At Stouffer's, we have all of our ingredients made to order without preservatives, and have them frozen and shipped to us immediately to ensure the best quality.

"The quality of the meal depends most on the quality of the food you start with, which is why we use topnotch ingredients," explains Rita Palubinskas, Stouffer's product developer.

"[Our freezing process] gets foods to a frozen state very quickly to lock in goodness. Everything is at its peak when it gets to your table."

There are a lot of misconceptions about frozen food out there, so we're happy to help you tell the Fact from the Fiction!

Fiction: Freezing changes the flavour and texture of food.

Fact: Freezing is the best way to prevent deterioration and lock in flavour. If other frozen foods you've tried have been lacking in flavour, it probably has more to do with the quality of ingredients used.

Fiction: Additional fats, salt, and flavourings must be added to enhance taste.

Fact: A quick-freeze process does not affect or diminish flavour at all, so nothing extra has to be added.

Fiction: Fresh is always best.

Fact: Vegetables for freezing are picked at the peak of nutrient value and frozen within hours, so you get them at their best. Fresh vegetables, on the other hand, may be picked before they're fully ripe, and lose their nutrient value during the sometimes lengthy shipping and storage process.

Healthy eating starts with smart shopping - and that means being conscious of the ingredients and reading the nutrition facts for the food you buy. "Your best information source about the food you eat is the ingredient list on the package," says Caroline Dewar. "Before you put a product in your shopping cart, learn what's in it - and compare it with similar products."

"You can educate yourself about nutrition by reading the Nutrition Facts panel on the pack," Caroline explains. "There's lots of good information about fats, portion size, calories and vitamins. And it's all regulated by Health Canada."

Here is a breakdown of some key features of the Nutrition Facts Panel:

By learning about a product before you buy, you can make informed decisions that help you fit a delicious variety of foods into a balanced and healthy diet. So have a read - and bon appétit!