Sodium vs. Calories

Refisblind

I have just started this program and found it easy to buy packaged food or food that comes in portions that helps me with the counting. Once I started tracking my Sodium I realized that I was sky rocketing due to these foods. On this site it only tracks sodium if you want it to and a lot of the so called diet pre measured meals are full of them. How bad is it for you to take in so much sodium? What are the health risks? Or should I not worry about this right now and just focus on the calorie intake?
Any help would be appreciated and I am always looking for motivated friends to help each other out.

carolinegeorgia

salt is not good, will retain water, found out there is tons of it in pre-packed meals, sauces etc...... good luck ;-)

gdunn55

I for one enjoyed a good frozen meal. But the sodium is a killer and to be honest, they aren't as good for you as a good meal cooked from scratch. From everyhing I've read, it's best to eat everything that's fresh. When you shop for groceries, shop the perimeter.

mrsbuzz

I as going crazy trying to watch both calories and sodium....I figured that calories are better to start with and drink lots of water...then when you can handle that part watch the sodium. But you need to do what's right for you.

trent_sluiter

Stay away if you can, lots of health problems associated with sodium, retains water etc.

nehtaeh

You do what you need to do. While excess sodium is not good for you, neither is excess weight. If you have a blood pressure issue or something that might be made worse by not watching sodium, then def. watch that first.

Personally, here's how I worked it out. First, I focused on the calories and more specifically, portion control! I became more conscious of what I was eating and how much of it. I like food and to eat more of it, I had to make better choices. Some of this included packaged meals that were higher in sodium. My overall health is ok and my bp is on the low side so I was comfortable with what I was doing. Through this process I started to watch those meals. I am now trying to create tasty meals at home to replace eating these as often. So just by becoming knowledgable and paying attention to things, I started to cut sodium. Excess sodium will also help you keep weight on, specifically water weight. No one wants that especially when its weight that means nothing and is totally avoidable.

That's how I progressed. It may not be the best route, but its gotten me where I am now and am trying to watch sodium more, however hard that really is.

Good luck!

MOMvsFOOD

I try to avoid any processed food.

I find the best thing to do is make up large batches of food. Make 1 dish, multiple portions. Use the recipe feature here to calculate your nutrition stats. Wrap up the leftovers and either freeze them for immediate use or wrap single serving portions in the freezer with quick lunches and dinners. Now I NEVER buy lean cuisine lunches, cans of soups, 100 cal snacks (same theory, big box portioned into snack bags for the week), ETC

funkyspunky871

Focus on calories. I've lost 108 pounds only tracking calories and fat grams. I tried tracking sodium before, and I got so stressed out, I stopped eating out of sheer fear of going over. It doesn't matter in terms of weight loss. I promise.

kld4239

Sodium = fluid retention = weight gain

Also, sodium is not good for your heart and will increase your blood pressure. My body is VERY sensitive to sodium and I find it harder keeping my sodium down than cals. Also remember to drink a lot of water to help keep your system cleansed. I try and drink 1/2 my weight in ounces of water per day.

nightbird1103

I personally like preportioned things for convenience and for re-training- it's incredible really how small a "normal" serving of pasta is. That said, if you have high blood pressure, the added sodium will probably do you more harm than good. If you're in good health and are looking to the prepackaged things to help keep you on track in the short term (I often will bring a lean cuisine to work for lunch) it won't kill you. I think right now you should focus on one thing at a time. It'll all fall into place.

It's funny- this post reminded me of a weight watchers meeting I went to where the question of how many grapes were a serving came up ; and the leader replied, "none of us are here because we ate too many grapes." LOL. I'm certainly not here because of my grape intake or my sodium intake

best to you.

jennlee80

I would try to stay away from the extra Sodium if possible!! High sodium intake increases the risk of Cardiovascular disease. It's sad that things that are labeled "diet" are full of it and mostly processed. Maybe try making a batch of Ground Turkey Breast Chili or Veggie Chili for meals this upcoming week! You can portion it out by serving. Then you can just grab and go Good luck!

Healthydiner65

I actually had a serious drop in blood pressure and passed out 3 times because I restricted salt too much. Now I use the salt shaker but sparingly.MFP has a tool to track sodium intake.

Mindful_Trent

Too much sodium is a very bad thing in your diet. Why? Because excess sodium requires your body to absorb/retain more water, which increases your blood volume. The increased blood volume puts stress on your cardiovascular system over time and contributes to high blood pressure.

Here's a good site about sodium from a reputable source: http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/sodium-eng.php

They state:"A diet high in sodium is associated with an increased risk of high blood pressure. High blood pressure is a major risk factor for stroke, heart disease and kidney disease"

I would ditch the processed, pre-portioned food as much as you can and start making more at home. It really doesn't take long once you figure out what you like and get into the routine. Ex - cook up a batch of chicken breasts on the weekend to take with lunches during the week instead of high-sodium lunchmeat; pre-cut veggies and portion into ready-to-go bags/containers so you can just grab one for a meal.

Watch out for "raw" foods like almonds that have sodium added - I'm careful to buy almonds and beans and things like that with no salt added.

ironmule2042

Almost everyone here will say to stay away from sodium. It's evil after all. Honestly I started my journey tracking only calories and it did just fine for me. I ate a prepackaged meal every day for lunch and I was still able to lose weight. I now track sodium but not to stick to hard numbers but to use it as information for what I'm putting into my body. I still track and adhere to only calories as my true guide. It's far less stressful for me that way. Less sodium is good for you, yes but don't let it stress you out if you go over. Drink lots of water and just be mindful.

2hdesign

Short answer is to do away with the frozen/canned/packaged stuff that high in sodium.

http://www.webmd.com/hypertension-high-blood-pressure/news/20100122/cutting-salt-as-good-as-quitting-smoking

http://www.webmd.com/diet/features/5-easy-ways-to-cut-back-on-salt


That said, I'm new to this counting calories thing (again... i used to do this about 6 years ago) and right now I am having frozen dinners for lunch. I just try to watch the total calories, the sodium content (to get it lower) and the ingredients. Will I keep this up forever? Absolutely not. So why am I doing it? Because it's an easy way to learn portion control and it's encourages healthier eating if you use it in the right way (esp if you were eating tons of fast food before). So as a short term solution to point you in the right direction? Absolutely! As a long term solution, well refer to the top article.

Mindful_Trent

Focus on calories. I've lost 108 pounds only tracking calories and fat grams. I tried tracking sodium before, and I got so stressed out, I stopped eating out of sheer fear of going over. It doesn't matter in terms of weight loss. I promise.

It might not matter in terms of weight loss, but it CAN matter in terms of health. If you don't have high blood pressure and don't have a family history of such problems, being on the higher end of sodium (but still sticking close to the 2000-2500mg/day that's recommended as the max) will not likely be a big problem. However, if you do have HBP or a family history of it, it would greatly benefit your overall health to watch sodium and keep it low. It's not all about weight loss...at least it shouldn't be.

BlessedMystique

This is the way I understand it:
Liver metabolizes fat. Kidneys remove waste/excess salt from the body.
If you're eating too much sodium/not drinking enough water your kidneys
can not keep up. So they need the liver to help them out. If your liver is busy
trying to keep your salt balanced, it's not burning fat as efficiently. It might
be counter productive to eat less calories and still weigh more from water
retention.

As for me, when I dont drink enough water, even when my cals are under,
i weigh more. So if I have to have one high sodium meal, I watch that i'm
low on the rest of my meals for the day so in the end it balances out

crystal_sapphire

I'd focus on working on becoming more familiar with your calorie intake than sodium at first. I agree with most of the people here regarding family history. I find as I am eating lower carbs and more protein and fats that my sodium has gone up a bit more than before, but I tend to have low BP anyway so I'm not overtly concerned. I also drink 3-4 litres of water a day

ginnyroxx

I want to read this later

heathersmilez

Focus on calories. I've lost 108 pounds only tracking calories and fat grams. I tried tracking sodium before, and I got so stressed out, I stopped eating out of sheer fear of going over. It doesn't matter in terms of weight loss. I promise.

It might not matter in terms of weight loss, but it CAN matter in terms of health. If you don't have high blood pressure and don't have a family history of such problems, being on the higher end of sodium (but still sticking close to the 2000-2500mg/day that's recommended as the max) will not likely be a big problem. However, if you do have HBP or a family history of it, it would greatly benefit your overall health to watch sodium and keep it low. It's not all about weight loss...at least it shouldn't be.

I agree, avoid processed foods as much as possible. It’s like if you have to eat out, Subway is your best choice calorie/nutrient wise but very high in sodium so it’s about making the best decisions with what you have. Don’t load up on these lunches though, it will only hurt you in the end. The person who lost 108 lbs is also 19 so.... insert opinion here i.e. teenager mentality/indestructible, HBP not common when you are young etc.

gdunn55

I guess I'll share this. About 8 months ago I was eating frozen foods, alot of Mexican food, and Japanese/Chinese food. All while doing Crossfit training. My Blood Pressure was high. So I cut out frozen foods. About 2 months later we checked it, it was a little high.

I went to the doctor yesterday. I'm not eating anything processed and following a diet where I shop the perimeter.. My blood pressure was excellent. Take that for what it's worth.

BigBoneSista

Sodium is bad period. It will effect your weight loss.

Suggestions: Purchase a full scale from Target or maybe Wal-mart and weigh your food. Get a nice pack of skinless chicken breast seasoning them with Mrs. Dash (no sodium) and let them sit in the frig for 30 mins to marinate. Cook them uncovered at 400 degrees for around 20 to 30 mins. Keep an eye on them to make sure they don't over cook. Once they are done and cooled off weigh them and put them according to how much you will eat per meal in an individual bag. Leave some in the frig put the others in the freezer.

You can do this with all your fresh meats and fresh veggies. This way you can save time.

Look for items that say low sodium. There are some can goods that say that. What I would do is still pre-rinse them in water before you cook them. If you buy frozen veggies get them without sauces or creams.

Google how to make your own low sodium sauces and leave some out and freeze the rest.

I just started on a 1500 daily sodium intake. I've accomplished it so far.

You can to. With a little planning you can make the adjustments where they need to be made.

GetFitcr

There is a lot of good advice from those that have replied already. Tracking sodium is a GREAT idea. Most people have no idea how much sodium they are taking in. Once I began tracking it, I was very surprised how much sodium was in the foods I eat. I really had no idea!!

I have learned from past experience that sodium intake holds me back from loosing unwanted weight. I do not stress over it, but I do make better choices because of knowing where I stand on a day to day basis. Sure I go over my goal hear and there, but I strive to make better choices the next day.

I do use pre-packaged foods, but not for every meal. I only use them when I am working and haven't had time to pre-pack homemade or whole foods. Also, be careful with condiments ... they are filled with sodium and it only takes a small amount to put you over the top.

Good Luck

I want to encourage you to start by just being aware of your current sodium intake (log it all for a day or two) to making better choices. Even if you only cut back a little at a time.

jdavis193

I do by lean cuisines but I also plan my foods around them I do have one for the day. i am usually within my sodium intake. It will be hard at first to get used to stuff and staying within your sodium in take. I usually eat one once or twice a week from the frozen section. I do by soups from healthy ones that the sodium for a serving is 390 but I eat an apple with peanut butter with it so I balance my sodium. There are some examples for you. You can look at other peoples food diaries to help you.

NotAllWhoWanderAreLost

Suggestions: Purchase a full scale from Target or maybe Wal-mart and weigh your food. Get a nice pack of skinless chicken breast seasoning them with Mrs. Dash (no sodium) and let them sit in the frig for 30 mins to marinate. Cook them uncovered at 400 degrees for around 20 to 30 mins. Keep an eye on them to make sure they don't over cook. Once they are done and cooled off weigh them and put them according to how much you will eat per meal in an individual bag. Leave some in the frig put the others in the freezer.

You can do this with all your fresh meats and fresh veggies. This way you can save time.

This is an excellent suggestion :drinker: I have been doing that for a while now, and its been helpful not only in weight-loss, but in getting me to cook more interesting and varried things.

If you are totally new to MFP/calorie-watching, i would concentrate FIRST on weighing and measuring everything that you consume and writing down EVERYTHING. Read nutrition labels on everything and get familiar with serving sizes.... Do this for several days with your normal diet... Go ahead and have that "light bulb moment" ... the "OMG, i eat WHAT!?!??!!?" .... Now, armed with that knowledge, you can start working on portion control and eliminating or switching out the worst of your diet offenders for healthier versions of the same thing or something new all-together. When you are getting in the routine of eating less, you will naturally (i believe) run up against the idea of not just eating LESS but eating SMARTER. Eating HEALTHIER. And this is when you will be ready to dive into things like sodium. Not that you should ignore sodium at the outset: don't. Take a good look at those preliminary days to see what you USED TO EAT for sodium! Eeeks!

Now, once you are in the routine of eating smarter, you can really delve into getting away from processed foods and making more things from scratch. Our bodies are not set up to eat industrialized food. We are all works in progress, so jump in where you are and make constant tweaks. And know that you have a whole army of MFP folks right here beside you to keep you going

Good luck!

efahey

i take time every sunday night to pre-cook and package lunches for me and my boyfriend to take for the week. this might be a good option for you if you like pre-prepared portions. that way you can have good, healthy home cooked meals and avoid the excess sodium that comes with processed meals.

i understand many people may not have (or may not THINK they have) the time to do this every week... but it really only takes 1-2 hours!! REALLY! you will feel so great about just grabbing a container and running out the door... KNOWING you are going to have a healthy meal.