Help! I'm taking in too much sodium!

AmberMagdalena

The main problem with light/fat free foods, is that they are nearly DOUBLE the sodium as regular fat food. This wouldn’t be a huge problem for most people, however, I experience pre-hypertension. How can I cut down on sodium and not compromise extra calories? Also I'm a working woman on the go, so fast and easy call to me! Thanks!

RedHotRunner

The best way is to cut out processed and prepackaged foods. They're all loaded with sodium. I was shocked to find that although a McDonalds grilled chicken cesear salad only had about 300 calories in it, it had over 1700 mgs of sodium.

If I grilled a chicken breast at home and threw it on some lettuce, even with the dressing it would only be 500 mgs or so.

AmberMagdalena

it's so hard to resist pre-made! LOL i guess i'll have to start pre-preparing

c7eat2live

yeah I agree with ^^ ridding your diet with as much packaged and pre-processed foods will cut down on sodium greatly. When you cook try using little or no salt, its an adjustment, but I found personally that when I made lower sodium a goal, eventually food starts to taste better and better! I have now stayed under my sodium every day for two weeks! good luck

vcatmb44

i eat a lot sodium as well but i retain weight easily from it so i drink extra water throughout the day and ONLY drink water to flush some of the sodium back out.

Ely82010

Yeah, I know what you are talking about. I don't add salt to my meals, and when I do, I use Morton low sodium salt. I cook with no salt seasoning (McCormick and or Mrs. Dash), and I use other condiments to spice the food.

I reduced the sodium in this database to 2000 instead of 2500 to force me to control it but it is not easy. Laughing cow cheese, breads (even the whole wheat or whole grains), Eggo grain waffles, cereals and so many other things that are supposed to be healthy are full of sodium.

I try to log my meals as soon as poossible after I am done so I get an idea of how I am doing with my calories and other nutrients, and I do my best to avoid processed foods (specially canned), cold cuts and frozen dinners. Sometimes I do well, some other days I get close to my limit. So I increase the water intake.

Learn to know which foods are high in sodium, and be careful with snacks because they are loaded with sodium. Fast food are the worse, and the same at the restaurants. Ask that no salt be added, and get your salad dressing served at the side. Dip the fork in the dressing before you eat the salad.

I think that everybody is in the same boat, we just do the best we can.

Pandemonium

I agree. Stick to foods that are fresh and not packaged or processed, if you can help it. Drink plenty of water and work out, that is the best way to clear your body of access sodium.

And a best rule of thumb you can do is to make sure that the sodium content per serving is no more than 175 - 200 mg. And not to go over the recommended sodium daily value of 1500mg or 1.5g.

Good luck!

JustJessie

I think I was watching Oprah awhile back and a dietitian on there made an interesting statement. He said American's are obsessed with Low Fat/No Fat packaging. This trend has become overly popular in the past 10-15 years but in the past 10-15 years obesity has rises at a staggering rate. If you look at the actual food label most the products that claim Low Fat are only saving you 1 or 2 grams of fat and/or 5-10 calories but in return it doubles in sodium in order to make up for the lost fat and ingredients.

After hearing this I starting checking this and it is exactly true. So I have decided to eat the normal foods and watch the portion sizes. Half those diet foods and 100 calorie packs don't even taste as good as the original product. So I make my own 100 calorie packs with snack size ziplock bags from the original foods. Or if I want a Little Debbie cupcake instead of the dry/bad tasting 100 calorie pack I'll get the real thing and cut it in half and save the rest for a different day.

nehtaeh

Do you have some downtime on the weekends or one night a week? Try to cook up a bunch of foods, cut up veggies, make casseroles. A lot of things will freeze easily and others will stay good in the fridge for a few days. If you try and prepare your meals days in advance it will be easier to cut down on the sodium. You also make it easier on yourself by not having to cook all the time, just once through the week. If you do all that, and still find yourself needing fast food now and then, you are already ahead of the game by lowering the sodium most of the times.

msarro

Do you have some downtime on the weekends or one night a week? Try to cook up a bunch of foods, cut up veggies, make casseroles. A lot of things will freeze easily and others will stay good in the fridge for a few days. If you try and prepare your meals days in advance it will be easier to cut down on the sodium. You also make it easier on yourself by not having to cook all the time, just once through the week. If you do all that, and still find yourself needing fast food now and then, you are already ahead of the game by lowering the sodium most of the times.

Bumping for a great idea. Cooking your own food is the easiest way to cut out sodium. Tons of it get used to preserve foods both in canned goods and prepackaged meal type stuff.

ashleyinthestars

I know the idea is to stay away from pre-packaged food, however I have found that Healthy Choice is now making lower sodium options that taste pretty good (my favorite is the Country Herb Chicken and they currently sell for $1.98/each at my Walmart)! I have them for lunch at work everyday. The one I had today only had 430mg of sodium (270 cals, 5g of fat!).

NikkiDerrig386

Rule of thumb stay away from things that are prepackaged or comes in a can (ie soup). They are packed with sodium. Stick to things that are natural. Look peoples food journals to get an idea of better meals and snacks. When I see the pics of the poeple I pick the body that I want and check out thier jourmals.

sara_xo

I agree with the Low Fat/No Fat stuff.

People have come to the thought that "If i just buy Fat Free or Low Fat its way better for me"

In which yes and no.

To preserve the food the PACK it full of sodium...

Fresh is Best I prepare a week's weeks worth of food on Sunday night, and then every night I portion it out so that It's ready for me in the morning to throw in my lunch box with an ice pack.

I usually ill make about a pound of ground beef and 4 - 5 chicken breasts.

They hold really well in the fridge all week, and then I jus throw frozen veggies in a tupperware container and throw it all in the microwave at work and tada FULL!!

But i do only eat about 80grams of lean ground beef as one serving and .5 cup of veggies... chicken is 90grams