Exercise calories earned, but no additional sodium alloted?

jolt28

I recently had a stroke, so I have to watch my sodium. If I were to want to eat back some exercise calories, how are you supposed to do that when you are given more calories, more carbs, more protein - everything but more sodium? I can't think of many foods except fruit and rice that has close to zero sodium.

McCloud33

I would focus on upping your potassium. The potassium helps to counteract the effects of sodium, so if you can at least maintain the ratio if not increase it in the other direction.

cheshirecatastrophe

Shift around *all* of your diet to include less sodium, so you have more room in your "extra" calories? (I know, I know, easy for me to say.)

mirrim52

Sodium intake is not based on calories consumed, it is a set recommendation per day. Protein, fat, and carbs change based on calories, because you calories are coming from protein, fat, and carbs. You don't have to have zero sodium, but aim to be well below your recommended amount (which may be different than the MFP recommended amount if you have been given one by your doctor) so that you have more wiggle room at the end of the day. Avoiding prepacked food will help with that a lot.

MyM0wM0w

^ This. You can't 'earn back' sodium because you don't expend it the way you do carbs/calories/etc. THe only way to get rid of it is to drink lots of water and pee it out.

I also had a stroke (3 years ago) and am on a low sodium diet. I find that I do best between 1500 and 1800 mgs per day.

As someone else mentioned, the dr put me on a potassium supplement (that could choke a horse) to help with heart health and blood pressure.

YOu need to look at all the foods you are eating throughout the day and cut the sodium out/back where you can. Anything packaged or canned is going ot have a ton of salt. Veggies, go frozen. Less salt. Beans, go dried for no added salt. Bread if you eat it is a nightmare (at least it is for me) whenever I have anything that required bread like sandwiches or pizza I have to make my own. Forget lunch meat, too high in sodium. Buy a chicken breast or a turkey breast and roast it yourself.

THe key is shaving off sodium as you go so that you're under at tend of the day and can eat back those exercise calories

jolt28

Thanks; I understand about cutting back on sodium and making smart choices and cooking food myself. My point was if you're given additional calories over then normal day when you exercise it's hard to find food to eat that doesn't have much sodium, no matter how well you plan the entire day. And the sodium is a constant number.

jacksonpt

Perhaps keep sodium lower in general, if that's your health priority. That should give you some extra wiggle room when your cals increase due to exercise.

LINIA

Meat----but just plain boiled or broiled and a small amount will help you feel full. Cook it with cinnamon and ginger etc but no salt. (chicken breast)

Laura732

Consult with your doctor/nutritionist to determine how much sodium is too much in a day. Then use the custom settings to set a value that is applicable to you. The app will then alert you when you've gone beyond that value.

True enough on all foods having some sodium content. You can eat your calories back, but its up to you to do the research as to what goes down the hatch.

jessupbrady

Also, keep in mind you might be able to go a little over one day and be a little under the next. In which case some meat may not be a problem. Other than that - Many Fruits and Vegetables, Unprocessed Whole Grains, and Legumes.