Sodium intake

rsonthelake

Hey, I'm on a new challenge and have some questions. I added sodium to my tracker last night and got a huge wake up call. Wow! I was explaining this to my DH this morning, and we decided this is a very necessary step in our lives. About a year ago, we did cut out the salt shaker, so that isn't the issue. The issue is all the hidden sodium in food. I know I can buy certain foods with low sodium.......soups, tomato sauce, canned beans and veggie, but before I went to the store and hunted around I was curious if they made low sodium..............ketchup, pasta sauce, breads, cheese. These are the few things I've noticed that rank high on my food tracker.

Also, can you give me an idea of how much sodium (mg) is too much. I've read the AHA says 1000mg for every 1000 calories you consume, not to exceed 3000mg a day. However, on my "goals" in my food trackers it has 2500mg for around 1500 calories. Hoping there is some expert out here.

Thanks so much for all your help!
RS

erickirb

The min recommendation by the FDA is 1000mgs, as you do need some sodium, with a maximum of 2500mgs. I believe these are based on a 2000 cal/day diet, I don't think they fluctuate with caloric intake.

MFP gives everyone 2500mgs which is the maximum anyone should get.

wriglucy

I'm no expert, but I do have high blood pressure and diagnosed at age 25. I know most processed foods are higher in sodium, and I also know that you can use garlic powder/garlic to add flavor instead of salt.
I don't know what the correct amount it, but I know I lowered my levels manually to 1500, and still try to go lower than that. I eat about 1300 calories a day.

I know that doesn't answer your question really...but I hope it helps!

myukniewicz

cutting back on your sodium is a GREAT step. i am a huge sodium freak ha ha.
i am no expert, but i've done some research and according to the American Heart Association you should aim at getting 1500mg of sodium a day. that is where i normally keep my levels at

check out this : http://www.americanheart.org/presenter.jhtml?identifier=4708/

lstnlondry

I believe it is something like 2000-2500 for a normal person. People with high blood pressure should stay 1500-2000. And yes, I could be wrong but I used to take care of my father in law and that is what his doctor told us, personally. Good luck because I am trying to watch my salt as well and MFP has showed me how much sodium I am eating a day! I go over the limit A LOT.

NoAdditives

I heard the AHA's recommendation was no more than 1500mg per day, regardless of how much you eat.

As far as lowering your sodium goes, your best bet is going to be eating less processed foods. Make your own pasta sauce, limit the amount of cheese you eat (it's high in fat anyway), and buy as much organic as you can. Generally speaking, organic foods, even processed ones, are lower in sugar and sodium.

EmilyStrick

i have heard many takes on sodium. the one that makes the most sense to me is to have the right balance between potassium and sodium (potassium can be tracked on mfp as well). I have heard that the ratio should be equal or that potassium intake should be double sodium intake. i try to keep my ratio somewhere in between. this is where you realize that you have to cut out processed foods. processed foods contain little to no potassium. fresh fruits and veggies have a plethora of potassium. avocados, bananas and potatoes to name a few. adding salt to fresh food at home will never get you to the levels of sodium in processed foods. truly, eating whole foods is really the only way to get a good balance of sodium/potassium and lower sodium intake all together.

do you have a trader joe's near you? they have some great low sodium products. most natural food stores will probably also have good choices. otherwise, you can make things like pasta sauce, ketchup and peanut butter at home.

good luck! i thought cutting back on sodium would be hard, but it's really not!