Harder than I thought...

ironmule2042

I'm finding that cutting sodium out of my diet is way more difficult than just lowering my calories. Not only do most packaged foods have higher sodium, I'm a creature of convenience, but I also love the boost to flavor salt can give.

I find it ironic that I can eat only 1500 calories and manage to be full but have difficulty getting my sodium below 2500 on a regular basis...

Any suggestions?...

Lizzibliz

Try cooking with garlic or onion seasoning instead of so much salt
also those packaged foods should probably be only a 3 times a week thing, Try doing more fruits and veggies and grilled or baked meats/fishes

travelgirl09

Besides not using packaged items, you could start cutting salt by picking and choosing which items you will use it on. For example, if you use it on fresh tomatoes, maybe start to eat them plain. As you slowly start to cut out the extra salt on items that don't really need it, you will crave it less and less. After a while, try going back and tasting that same tomato with the same old amount of salt and you will see how horrible it tastes! I've done it and it works.

Hope this helps.

daniraebug

also Mrs. Dash has some great seasonings that you can get at any grocery store to help flavor meat and veggies and there is no salt. They have quite a few flavors too!

Dreamerlove

Throw away you salt! It will be hard but it is NOT your friend. Just throw it away. I don't have any in my house, nor do I cook with it. Salt will make you bloated and hold fat. I guarantee if you stop using salt for a week along with drinking 8 or more glasses of water a day to wash out the salt you are holding now. You will drop weight QUICK, and you will have tons of energy. JUST DO IT!

I used to LOVE salt!!! I would put like 2 or 3 packets on my food. I would put salt in pasta, on burgers I was truly addicted and always lazy and lethargic. The day I threw my salt away, I started loosing weight and having more energy. Good Luck!

TateFTW

Do what I do. Don't worry about sodium. Most of what I eat is fresh, and I still always go way over. I've got enough to worry about with calories and training.

If you already have health issues that relate to sodium intake, then that's another thing. . .

wendywasj

It took me a very little amount of time to get away from added salt. It is just as 'convenient' to eat fresh foods as it is to eat packaged foods. If you cut out added salt 'cold turkey' and start using garlic, onion, pepper, dried spices and the like you will find that the flavors are much fuller and livelier than they are with salt. Good luck

Mindful_Trent

Don't add salt to anything - professional chefs would likely turn their nose at that, but I've stopped adding any salt to recipes - whether it's dinner or baked goods or anything.

Also, try to cut back on the processed food. I know it's hard, but if you can even aim to eat 2 meals that are all made with fresh ingredients and cooked at home, that should leave you enough wiggle room to have a higher sodium meal with something processed in the third meal. Ex: Eggs and oatmeal for breakfast (real oatmeal, not instant), salad with no-salt-added beans and chicken for lunch, then you could have a "normal" dinner - whatever that may be (many people have the boxed rices/mixes that are higher in sodium).

It's really not hard to cut out processed foods if you do it gradually - focus on one meal at a time. Don't forget snacks, too! Great non-salty snacks include the healthy popcorn, fruit, fresh veggies, no-salt added peanut butter on celery or healthier crackers (my favorite is Wasa light rye), etc. None of these will be very high in sodium.

Mindful_Trent

Do what I do. Don't worry about sodium. Most of what I eat is fresh, and I still always go way over. I've got enough to worry about with calories and training.

If you already have health issues that relate to sodium intake, then that's another thing. . .

It's actually good for everyone to watch their sodium. Even people without blood pressure problems should be keeping sodium at reasonable levels. I, too, eat mostly fresh, and as long as I don't add a bunch of processed stuff, I rarely go over, so I'm not sure how you always go way over.

The reasons I try to keep my sodium low (under 2000mg/day, preferably under 1500mg/day):

1) Excess sodium causes water retention. Although it's temporary, it can be frustrating to see it on the scale.
2) The reason excess sodium causes water retention is that your body draws more water into the blood to balance out your electrolyte levels. This causes an increase in blood volume (and an increase in blood pressure) and puts added stress on your Cardiovascular system. While this isn't a problem if it doesn't happen often, a frequent/long-term diet that is high in sodium can cause damage and contribute to serious health problems.

Although I'm young and relatively healthy (other than being overweight) - I don't want to do something that I KNOW can cause serious health problems. All the resources I've seen say that although 2300 to 2500 is recommended as the max sodium intake for a healthy adult, less is always better... so I'm going for less.

Here's a good summary from a reputable source:
http://www.mayoclinic.com/health/sodium/NU00284

And here's another reputable source explaining the recommendation that ALL adults consume lower sodium diets:
http://www.newsroom.heart.org/index.php?s=43&item=700

Yarnpiggie

sodium and salt aren't the same thing. change the salt you are using, when cooking for yourself or adding to what is already cooked, and you will lower your sodium. Kosher salt and sea salts don't have as much sodium, and taste better. Table salt is the enemy. ;-)

Mindful_Trent

sodium and salt aren't the same thing. change the salt you are using, when cooking for yourself or adding to what is already cooked, and you will lower your sodium. Kosher salt and sea salts don't have as much sodium, and taste better. Table salt is the enemy. ;-)

Actually it's a common misconception that kosher and sea salts have less sodium - from the Mayo Clinic: "By weight, sea salt and table salt contain about the same amount of sodium chloride." The food network website says "Chemically there is little difference between kitchen salts. All are at least 97 1/2 percent sodium chloride." The different salts taste different and some may have additional nutriets in them, but none are significantly better for you in terms of sodium content.

http://www.mayoclinic.com/health/sea-salt/AN01142
http://www.foodnetwork.com/recipes-and-cooking/kosher-vs-table-vs-sea-salts/index.html

darwintheboxer

For me high sodium intake is mostly due to processed and packaged foods. On days with no or few processed food items, I am easily under 2500, usually closer to 1500. On the days I make it to 2500 it is due to a frozen meal or packaged fresh pasta. I have also started halving the amount of salt I add to recipes and have hardly noticed a difference.

You are going to have east less convenience foods to reduce your intake. I cook for two people, so we just make use of leftovers for lunch or next days dinner. Maybe you'll find you like to cook. The internet is a great resource for finding recipes, I am sure you can find some quick and easy ones to try. Good luck.

Grokette

I'm finding that cutting sodium out of my diet is way more difficult than just lowering my calories. Not only do most packaged foods have higher sodium, I'm a creature of convenience, but I also love the boost to flavor salt can give.

I find it ironic that I can eat only 1500 calories and manage to be full but have difficulty getting my sodium below 2500 on a regular basis...

Any suggestions?...

The only suggestion I have is to ditch the processed foods...........

Crock pots are a convenience and will have you eating several meals out of it too. Rely on other herbs and spices to beef of flavor, no salt.

Switch to sea salt also. Even though the general make up of regular table salt and sea salt is the same, sea salt has trace minerals and vitamins from the sea that makes it better for us.

I use a variety of sea salts in difference coarseness and textures and also colors..........a little also goes a long way in flavor.

heathersmilez

That's what she said



ROTFLMAO!!!!

Grokette

sodium and salt aren't the same thing. change the salt you are using, when cooking for yourself or adding to what is already cooked, and you will lower your sodium. Kosher salt and sea salts don't have as much sodium, and taste better. Table salt is the enemy. ;-)

Actually it's a common misconception that kosher and sea salts have less sodium - from the Mayo Clinic: "By weight, sea salt and table salt contain about the same amount of sodium chloride." The food network website says "Chemically there is little difference between kitchen salts. All are at least 97 1/2 percent sodium chloride." The different salts taste different and some may have additional nutriets in them, but none are significantly better for you in terms of sodium content.

http://www.mayoclinic.com/health/sea-salt/AN01142
http://www.foodnetwork.com/recipes-and-cooking/kosher-vs-table-vs-sea-salts/index.html

They contain the same sodium chloride..............However, you will use way less sea salt than regular salt and get a better taste so you will end up using less.

I use all types of different sea salts (ranging in different coarseness, colors and textures). A little goes a really long way!!

ironmule2042

Thanks for all the great advice... :-)