Tips for Lowering Sodium intake?

amandzor

I'm trying to find new ways to lower my sodium intake because I feel it's too high.

It's difficult to avoid in some pre-made sauces and I've tried not to use salt while seasoning my food. (chicken breast, rice, etc.) and I was just wondering if anyone had any suggestions for avoiding sodium.

Controversial

Just curious why?

socajam

I'm trying to find new ways to lower my sodium intake because I feel it's too high.

It's difficult to avoid in some pre-made sauces and I've tried not to use salt while seasoning my food. (chicken breast, rice, etc.) and I was just wondering if anyone had any suggestions for avoiding sodium.

How about making your own sauces? Make enough so you can have at least size small freeze bags of two or three sauces, divide in serving sizes, freeze in small freezer bag - one way to reduce your sodium intake.

Once you have everything prepared, the most time this should take to make - 1 hour

Rowood101

Bump! I have the same problem and would love to hear some solutions.

ximenia

The only way to really avoid it is to make all your own stuff, eat clean and avoid processed foods in general. If that's not an option you can try upping your potassium intake as that can help offset it.

Kita328

1. Using foods that are less processed or not processed at all.
2. Less meats like sausag/ bacon.

zyxst

Just curious why?

+1

I have to keep my sodium <2300mg per doctor's orders. It's a PITA and there's plenty of foods I can't eat anymore because their sodium is too high. There's no reason to do it unless you have a medical condition.

Tips:
- stop salting your food and use other seasonings
- make sauces from scratch
- read food labels and buy foods with low sodium
- learn to tolerate Swiss cheese (a food peeve of mine )

simplydelish2

Best advice is to avoid pre-packaged and processed foods. Unless your doctor says your sodium level is too high, you have heart issues, or you are retaining water...you are most likely good with the sodium range of 2000mg.

amandzor

Just curious why?

I know that sodium in the diet is essential for the normal function of our bodies. However, high excess sodium in the diet contributes to high blood pressure (which much of my family has).

I'm hoping by at least decreasing my intake (not eliminating it) that I'll avoid future health problems.

I"ll give making my own sauces a shot, I like cooking and it sounds like a good challenge, I'll have to pick up a food processor.

Thanks for the ideas guys.

jwooley13

I love the frozen foods section at Trader Joe's, but nothing packs a sodium punch quite like frozen meals. Even low-cal, low-fat, delicious and healthy things are usually packed with sodium in the frozen foods aisle. I still keep them on hand for nights when cooking sounds terrible (it keeps me away from ordering some seriously indulgent takeout), but try to avoid them otherwise.

Annie's Organic does make some low sodium frozen stuff, but that's about all I've found.

DeliriumCanBeFun

The main culprits seem to be deli meat, restaurant food, things like canned sauces and store bought broth and such. Baking powder and soda both have a lot. I cook at home almost all the time and always use salt and other seaonings with salt, and I never go on sodium over eating like that. There really isn't that much sodium in the amount of salt you would normally use at home.

jwooley13

Also, citrus like lemon and lime can satisfy the flavor craving that salt does - I use it on lot's of veggies to keep myself from using more salt than I perhaps should.

socajam

Just curious why?

I know that sodium in the diet is essential for the normal function of our bodies. However, high excess sodium in the diet contributes to high blood pressure (which much of my family has).

I'm hoping by at least decreasing my intake (not eliminating it) that I'll avoid future health problems.

I"ll give making my own sauces a shot, I like cooking and it sounds like a good challenge, I'll have to pick up a food processor.

Thanks for the ideas guys.

Don't me afraid to use fresh herbs, fresh lemon, ginger, thyme, basil (its going to a trial and error), but eventually you will get there. Buy a note book and write down the amount of each ingredient used, that way you can cut back on one or increase on another to make the sauce better next time.

Start using ingredients outside of your comfort zone: I love using curry and turmeric, use coconut milk (low fat). The list is endless, but as I said its going to be trail and error.

rosy_08

Like others have said, cooking your own food is probably one the best ways to reduce sodium.
Try different spices and herbs to add flavor and then if you really feel it's missing some salt, just add a dash. Using lemons or limes also can help replace salt, or so I read somewhere.

If you use pre-packaged items, try getting reduced sodium or no salt added versions. But you need to be careful that they haven't replaced the salt with other ingredients. I know that's a huge problem with low fat foods - they replace fat with added sugars - not sure about salt. You can probably also rinse canned items to get rid of some of the salt, like canned beans.

I hope this helps

pita7317

I looked at your diary and sodium not tracked.
How much are you consuming a day ? Approx.
I try to stay right around 1500, 85% of the time anyway.
A little on the difficult side but sure feel better when I do.
Just like everything else, set a goal, read labels.
If it's too much eat half of what you intended...just make it fit.

roanokejoe49

Look into Mrs. Dash's spices. Great flavor and low sodium.

asdowe13

Drink more water!

zyxst

Look into Mrs. Dash's spices. Great flavor and low sodium.

Yes. There's a Mrs. Dash no sodium taco seasoning mix.

spara0038

I'm a huge fan of garlic and I've found it's just about as satisfying for me as salt when I'm cooking.On things that I would have used table salt on, I use garlic powder. One caveat: check that there isn't any salt in the garlic powder. It's surprising how many of them (particularly the cheaper brands) do that.

Seasonings with lots of sodium: any kind of soy sauce (even reduced sodium- regular has something ridiculous like 1000mg/serving so reducing that isn't really an accomplishment), hot sauce, cheesy sauces, and salsa

I like vinegar as a replacement for some places I would have used salt also.

As for frozen or pre-prepped meals, I prep most of my own meals on a Sunday and then defrost/consume throughout the week. The amount of salt in packaged or pre-prepped foods out there is nuts.

dclark566

Cut out processed foods..go fresh and make your own!

w2bab

I don't use any salt when cooking, and add a little at the table if I want it. Fresh, frozen, or no-salt-added vegetables are out there with no added sodium. I compare labels a lot too. It's surprising how much the sodium varies between brands. I usually keep mine below 1200 mg per day. I use Mrs Dash too, but my husband doesn't like it, so I only use it on mine.

mersh24

I'm also trying to limit sodium at this point in time to between 1500 and 2000 mg. I do have to limit anything prepackaged or fast food to almost none. I don't add table salt to ANYthing anymore, only pepper, and no soy sauce when I prepare food myself. The 3 "flavorings" that have saved my taste buds from boredom are:

~Bragg's Liquid Aminos (similar to soy sauce flavor, but I also put a few sprays on my spinach salad or whatever else needs a little "salt" or "savory" taste)
~Bragg's Nutritional Yeast (is kind of like a cheesy, yummy flavoring - awesome on baked potato, broccoli, cauliflower, popcorn, and you can make a "cheese" sauce out of it with some milk) (Added benefits of this is protein and B vitamins!)
~Bragg's Sprinkles (has 24 herbs and spices which takes the guess work out of what to put on veggies, meats, etc. - Mrs. Dash flavorings are also great!)

I get these at my local grocery store. Good luck!! I am trying and for the most part can do a lower sodium intake, but I also figure it is probably the one thing that you can "flush" out with drinking a lot of water, so I don't freak out if I go over some.

sheschemes

If you're a sandwich person like me, it helps to bake chicken (or whatever meat) and slice it up instead of using deli meat. Little changes to your habits can really help.

glennstoudt

When trying to eliminate sodium from your diet, scan the ingredient list before eating or drinking anything. Any ingredient with “sodium” or “Na” -- the chemical name for sodium -- in its name contains the substance. Sodium might also be labeled as baking soda, baking powder, monosodium glutamate (MSG), disodium phosphate or salt.

jim180155

I've been trying to stay under MFP's recommendation of 2300 mg, but I'm finding it almost impossible. Most days I'm over 3,000 or 4,000.

Today is a good example. (My diary is open.) I almost made it today. I'm trying to keep sodium under 2300 mg and also consume around 155 grams of protein. And that's where the challenge comes in. I've been eating grilled chicken breast sandwiches and tuna sandwiches for lunch. They're good for protein, but run 700 to 1000 mg in sodium, using up around half the total sodium for the day. Am I just choosing the wrong foods? The chicken is from Tyson. I don't remember off hand who makes the tuna.

How do you keep protein up and sodium down at the same time?

RUNNING_AMOK_1958

Avoid processed food. Be aware of hidden sodium. Cheese? I was shocked at the sodium! Canned foods, frozen food, lunch meats, hummus. :noway:

mersh24

I've been trying to stay under MFP's recommendation of 2300 mg, but I'm finding it almost impossible. Most days I'm over 3,000 or 4,000.

Today is a good example. (My diary is open.) I almost made it today. I'm trying to keep sodium under 2300 mg and also consume around 155 grams of protein. And that's where the challenge comes in. I've been eating grilled chicken breast sandwiches and tuna sandwiches for lunch. They're good for protein, but run 700 to 1000 mg in sodium, using up around half the total sodium for the day. Am I just choosing the wrong foods? The chicken is from Tyson. I don't remember off hand who makes the tuna.

How do you keep protein up and sodium down at the same time?

It is a challenge to keep high protein without having high sodium! Many bread choices also have high sodium for your sandwiches. Would you be willing to try a higher protein grain source with your chicken/tuna like quinoa, amaranth, oatmeal, or brown rice - maybe make it into a salad with some leafy greens, spinach? Those have no or very little sodium but help get more protein. Then, also add some beans or legumes (rinsed or non-canned) and some sort of nuts or seeds (non-roasted and non-salted). I've been trying to treat meat as more of a flavoring to my other food, and I feel it is getting me going in the right direction for a little "cleaner" eating. I also do drink a couple of plant-based protein shakes with almond milk per day.

spara0038

I've been trying to stay under MFP's recommendation of 2300 mg, but I'm finding it almost impossible. Most days I'm over 3,000 or 4,000.

Today is a good example. (My diary is open.) I almost made it today. I'm trying to keep sodium under 2300 mg and also consume around 155 grams of protein. And that's where the challenge comes in. I've been eating grilled chicken breast sandwiches and tuna sandwiches for lunch. They're good for protein, but run 700 to 1000 mg in sodium, using up around half the total sodium for the day. Am I just choosing the wrong foods? The chicken is from Tyson. I don't remember off hand who makes the tuna.

How do you keep protein up and sodium down at the same time?

Eggs (and egg whites) are a great source of protein with minimal sodium. What type of chicken are you getting from Tyson? Fresh or frozen? If you're concerned about sodium from chicken, you may want to try organic chicken. Some manufacturers (I think Tyson is one of them) adds saltwater to their chicken to plump it up so it'll weigh more. Artificially plump chicken = artificially plump profits.

As for tuna... I don't think this has been a problem for me. Have you been making sure you get it packed in water? I know there are some that will pack it in brine which is salty, and some tuna I've seen is flavored (like ranch) so there is a ton of extra sodium from that.

Valtishia

Avoid processed foods as much as possible.

You can make or find lower sodium options for just about anything. Using your pasta sauce as an example... there are no salt added pasta sauces. They are absolutely bland and flavorless, but then you spice it up how you like it Its something like 15mg of sodium per 1/4 cup before adding anything to it.

You can water things down and use other flavorings. If I use broth powder, I always add at least double the water they call for and add things like onions and mushrooms. It comes out perfect when it has been simmering for a while.

Homemade is often the best option because you have complete control over the ingredients and can substitute things you want to avoid.... however its not always so easy for everyone to find that kind of time.

Food prep is a helpful thing. Cutting up fruits/veggies so they are ready to eat is a good way to avoid reaching for a sodium loaded processed snack.
We always have celery cut up and in water... my husband also really like canteloup which lasts for quite a while all cut up in a container. Snow peas and baby carrots are great too. You have many options... these are just a few.

Experiment with different spices too. I'm sure you will find some fantastic combinations that you will adore. And if you really feel the need to indulge with some salt, I would go with sea salt..... real sea salt with the minerals still in it.

If you enjoy pasta and rice, those don't really have sodium. Its all in what you put on it.

And of course, there are unsalted options for many of our faves like nuts, seeds, etc.

glennstoudt

Natural chicken has only minimal amounts of sodium. A plain 3-ounce roasted chicken breast provides just 65 milligrams of sodium – less than 3 percent of the maximum amount of sodium you can have in a day.

I would suggest examining your log entry selections or changing your food supplier. The chicken isn't high in sodium, but any form of processing can definitely add to the sodium levels.

Same applies for all foods. You may be consuming a lot less sodium than you think.

cwolfman13

Less processed foods, to include canned/jarred commercial sauces and the like...this would also include deli meats/sandwich meats, processed meats like sausages, hotdogs, bacon...most commercial rotisserie chickens, etc. You don't have to worry so much about salting your own foods (unless you poor it on)...it's really all of the processed foods that get you.

It can be difficult to avoid processed foods altogether...especially those quick weeknight sauces and stuff...but when you can, look for lower sodium varieties and/or do some planning ahead of time and make and can your own.

I don't worry about it as much as I used to as I discovered that it made little difference in my blood pressure...I also got to the point where my sodium intake was so low that I was cramping up during workouts and having issues staying hydrated. If you workout regularly you're going to NEED more sodium than a sedentary individual would. I'm generally fine with anything from 1800 - 2500.