SODIUM SUPPORT GROUP: LOL

hummzz

I'm going shopping today for my groceries for the month. I am looking for others struggling with sodium and those that have mastered it. Please list any suggestions you may have, products you found that are lower in sodium and things you've done to cut your sodium down. Thanks My SODIUM SOLDIERS!!!! LOL

eystelle

you and me both I have congestive heart failure and sodium is my enemy! I need a support group too lol!

gmattach

oh my goodness, I'm with you! I can pass up sweets with no problem, but love salty food!! I read labels ALOT and try to buy low sodium or sodium free products. I don't salt anything.I use pepper though.

christina_theresa

I am a vegetarian and I eat lots of beans and one thing that has helped me with my meals is using dried beans. When I make homemade nachos, black bean burgers and chili using the dried beans decreases my sodium by over 1,000 mgs versus using canned beans!

OperaticAnnihilator

I always eat my meal and think that it didnt have too much sodium then I check my nutrients and sodium is in the red bc I have eaten so much. yuck!

jojoworks

Rule #1: avoid packaged and processed foods as much as possible
Rule #2: read your labels closely and make choices based on the lowest sodium item available
Rule #3: make your own food and don't add salt
Rule #4: buy alternative spice blends like Mrs. Dash
Rule #5: go to the hypertension web site to read about the DASH diet
Rule #6: eat foods high in potassium

good luck!

kevanos

you are starting off on the wrong foot just by framming the question wrong. "I'm going shopping today for my groceries for the month."

if you try to stock up on food for 1 month there is no way to will avoid sodium in your purchases. Everything you buy will have to be preserved to keep for that long. The exception would be frozen food, if you buy bags and bags of frozen vegetables you will ok.

The correct answer is buy fresh produce. It doesn`t keep more and about 1 week, so have to go to the groceries every week and buy some broccoli, spinach, asparagus, onions, bell peppers etc.

Pretty much everything that is canned or in a boxed needs preservatives, ie: sodium. Do most of your shopping in fresh produce and refridgerated/frozen section of the grocery store.

Keep at it!

hummzz

I am a vegetarian and I eat lots of beans and one thing that has helped me with my meals is using dried beans. When I make homemade nachos, black bean burgers and chili using the dried beans decreases my sodium by over 1,000 mgs versus using canned beans!

Very nice tip!

erica79

oatmeal has become my staple for breakfast. no sodium Besides that it's pretty hard to stay low. Fruits, veggies are always good. Nothing processed. And the beans was a great suggestion.

TiffanyTravis

My son is now on a low sodium diet. His doctor told me to do most of my shopping on the outside edges of the stores. He said b/c most of what you need is there. Fresh produce, dairy and meats. I am trying to avoid any prepackaged foods. His nurse said Healthy Choice frozen dinners were okay b/c they are lower in sodium.

hummzz

you are starting off on the wrong foot just by framming the question wrong. "I'm going shopping today for my groceries for the month."

if you try to stock up on food for 1 month there is no way to will avoid sodium in your purchases. Everything you buy will have to be preserved to keep for that long. The exception would be frozen food, if you buy bags and bags of frozen vegetables you will ok.

The correct answer is buy fresh produce. It doesn`t keep more and about 1 week, so have to go to the groceries every week and buy some broccoli, spinach, asparagus, onions, bell peppers etc.

Pretty much everything that is canned or in a boxed needs preservatives, ie: sodium. Do most of your shopping in fresh produce and refridgerated/frozen section of the grocery store.

Keep at it!

Well I do shop throughout the month for my fresh veggies and dairy, but for the most part "Big Shopping" is once a month. I guess I did word it wrong. But I understand you're point. I don't eat many canned foods and hate frozen veggies! So I buy them about once every two weeks. Thanks for pointing that out.

sillymesillyyou

Avoid pre-packaged food and ready meals. They have lots of salt in as a preservative. Try to cook from basic ingredients - e.g. plain meat, veg, fruit, etc - nobody's added salt to these. Don't buy ready made sauces (e.g. bolognese), make your own from tomatoes and similar. Avoid cured and processed meat - e.g ham, sausages, bacon, etc.

kevanos

what kind of food do you usually buy on these big grocery runs.

We can point out what to cut out.

LorinaLynn

My saving grace has been to stop making Rice a Roni and Hamburger Helper. They always seemed so cheap and easy, but a bag of brown rice or box of whole grain pasta goes a lot further. A can of pureed tomatoes instead of a jar of spaghetti sauce.

And check the labels on everything. Stuff like low-fat or no fat salad dressings sometimes pack a lot more sodium than the regular versions. I have two Peppercorn Ranch dressings in my fridge. The full fat one is 110 calories and 270 sodium. The lite is 70 calories and 380 sodium. I'd rather eat 40 calories more and save on the sodium. And then my (regular) Honey Mustard dressing is 130 calories and 210 sodium. And fat free Raspberry Vinaigrette is only 40 calories and 140 sodium.

hummzz

what kind of food do you usually buy on these big grocery runs.

We can point out what to cut out.

I typically buy my meat and fresh veggies, dairy, a box of cereal, tons of yogurt, juice, low cal snacks and slim fast. I am going to buy some Mrs. Dash, Sea Salt and Smart balance milk today. I guess I was interested in what people do to decrease their sodium because it seems as if EVERYTHING has sodium. I don't typically buy canned goods but I do buy Rosarita Fat free refried beans, but I'm thinking I'll buy dry beans and make them myself. I'm also interested in what people do for deli meats or sliced ham. I love my sandwiches, but it has very high sodium. Is there a specific brand or deli meat that I should change to?

melsinct

I'm also interested in what people do for deli meats or sliced ham. I love my sandwiches, but it has very high sodium. Is there a specific brand or deli meat that I should change to?

I also love sandwiches but hate the processed sodium-laced overpriced deli meats, so I cook my own. I cook a bunch of chicken breasts to be sliced up for sandwiches. I do the same with steak and other meats.

hummzz

I'm also interested in what people do for deli meats or sliced ham. I love my sandwiches, but it has very high sodium. Is there a specific brand or deli meat that I should change to?

I also love sandwiches but hate the processed sodium-laced overpriced deli meats, so I cook my own. I cook a bunch of chicken breasts to be sliced up for sandwiches. I do the same with steak and other meats.

What about ham?

LisaLN

When I buy deli meats I try to buy (at the Deli counter) Sara Lee Low Sodium Ham, Turkey and Roast Beef. Usually most deli counters carry them. And they're wonderful. Especially the roast beef.

kevanos

fat isn`t bad for you. Saturted fat is bad for you. But unsaturated fat is part of a healthy diet, so I don`t understand the fat free fad, it`s just a trend pushed by corporations, and usually they pack fat free with sugar and salt.

Try some home made hummus instead of refried beans. (those rosarita beans have over 500mg sodium per 1/2 cup)

I don`t know what slim fast is intended for or why people take it. Again I think this is just good product placement by a corporation marketing to people who want to lose weight. i found this shake mix that on their site http://www.slim-fast.com/products/powder/w/wiki/Chocolate-Royale-Shake-Mix.aspx?ProductID=5

The main ingredient is sugar. Immediately I don`t buy it for that reason. There is protein in it, maybe its meant to act like a protein shake. Protein shakes are great if they are not loaded with refined sugar. You can buy protein powder from health stores, I always have some on hand for a post work-out shake or as meal supplement.

As for deli meat, I feel for you as I went through the same realisation, deli meat is packed full of sodium, so I just stopped buying it. The chicken breast slices is a good alternative. Tuna is also a great meat for a sandwhich. I heard someone mention the deli counter in another thread. I never talk to the deli counter people but ask tehm if they have a low sodium product, maybe they do.

hummzz

fat isn`t bad for you. Saturted fat is bad for you. But unsaturated fat is part of a healthy diet, so I don`t understand the fat free fad, it`s just a trend pushed by corporations, and usually they pack fat free with sugar and salt.

Try some home made hummus instead of refried beans. (those rosarita beans have over 500mg sodium per 1/2 cup)

I don`t know what slim fast is intended for or why people take it. Again I think this is just good product placement by a corporation marketing to people who want to lose weight. i found this shake mix that on their site http://www.slim-fast.com/products/powder/w/wiki/Chocolate-Royale-Shake-Mix.aspx?ProductID=5

The main ingredient is sugar. Immediately I don`t buy it for that reason. There is protein in it, maybe its meant to act like a protein shake. Protein shakes are great if they are not loaded with refined sugar. You can buy protein powder from health stores, I always have some on hand for a post work-out shake or as meal supplement.

As for deli meat, I feel for you as I went through the same realisation, deli meat is packed full of sodium, so I just stopped buying it. The chicken breast slices is a good alternative. Tuna is also a great meat for a sandwhich. I heard someone mention the deli counter in another thread. I never talk to the deli counter people but ask tehm if they have a low sodium product, maybe they do.

Thanks for all the info. I usually use a Slim Fast for when I'm on the go. Easy to drop in my purse and gets me by so I don't go to the drive through. Its helped a lot but if I had an alternative that is good for my busy lifestyle then I would love to hear about it.

Yeah I think I will talk to the Deli counter person before buying my deli meat. No more Rosarita beans for me either. I will make my own and freeze what I don't use. You and the rest have come up with some great ideas! Thanks a bunch!

alienblonde1

See if you deli carries Boars Head product. Most of theirs is low sodium. Look up their website I just found out they also make gluten free stuff also.

forever28

If you shop at a store that sells Boars Head deli meat - check out the Boars Head low sodium roast beef. It is pretty decent. I buy ours at the Publix deli counter.

For 2 oz worth it is: 80 calories, 1 carb, 3 fat, 15 protein and only 80 sodium.

PrairieRoseNE

And for those times when you might open a can of something - if possible drain & rinse off the packaging liquid - helps to reduce the sodium. And watch your frozen products too - especially frozen pkgs of chicken - many brands are injected with a sodium solution for preservative - not all brands, but some do! Read labels is my best suggestion - even on the same type of product. For example compare the labels on 3 different brands of tomato sauce - you'd be suprised the difference

kevanos

I understand your desire to have something to keep you going when on the run. It`s really good to have a good snack inbetween main meals. It keeps you energy high and you metabolism rocking.

But this slim fast can: http://www.slim-fast.com/products/shake/w/wiki/Creamy-Milk-Chocolate-Shake.aspx?ProductID=13

has 18g of sugar, that is significant. By comparisson an can of pepsi has 28g of sugar.

Try to find a different product that suits your needs but is healthy. For example, we have a store where I live called GNC, in Canada, they sell suppliments. Check ou thteir meal replacement section: http://www.gnc.com/family/index.jsp?categoryId=3080825&cp=3593188. Some of them are powders, so you would need to carry a shaker and some mik or water to make the mixture on the go. But they also have convinient on the go bottles:http://www.gnc.com/product/index.jsp?productId=4179707&cp=3593188.3080825#showReviews

The difference is all in the sugar.

Where do you live, I`m sure we can find a similar solution near you. .

hummzz

I understand your desire to have something to keep you going when on the run. It`s really good to have a good snack inbetween main meals. It keeps you energy high and you metabolism rocking.

But this slim fast can: http://www.slim-fast.com/products/shake/w/wiki/Creamy-Milk-Chocolate-Shake.aspx?ProductID=13

has 18g of sugar, that is significant. By comparisson an can of pepsi has 28g of sugar.

Try to find a different product that suits your needs but is healthy. For example, we have a store where I live called GNC, in Canada, they sell suppliments. Check ou thteir meal replacement section: http://www.gnc.com/family/index.jsp?categoryId=3080825&cp=3593188. Some of them are powders, so you would need to carry a shaker and some mik or water to make the mixture on the go. But they also have convinient on the go bottles:http://www.gnc.com/product/index.jsp?productId=4179707&cp=3593188.3080825#showReviews

The difference is all in the sugar.

Where do you live, I`m sure we can find a similar solution near you. .

Yes we have GNC and I went there, but couldn't find any ready made shakes. That is the problem. I work a regular job, run a home business and a non-profit and really don't have time to stop to make shakes when I'm really on the go. But if I really want a better alternative I guess that's what I have to do. Thanks again! I will look into it. Its kinda hard to keep milk in a car all day though. But I'll find something.

hummzz

See if you deli carries Boars Head product. Most of theirs is low sodium. Look up their website I just found out they also make gluten free stuff also.

Excellent!

hummzz

When I buy deli meats I try to buy (at the Deli counter) Sara Lee Low Sodium Ham, Turkey and Roast Beef. Usually most deli counters carry them. And they're wonderful. Especially the roast beef.

Excellent!

hummzz

If you shop at a store that sells Boars Head deli meat - check out the Boars Head low sodium roast beef. It is pretty decent. I buy ours at the Publix deli counter.

For 2 oz worth it is: 80 calories, 1 carb, 3 fat, 15 protein and only 80 sodium.

Excellent!

alienblonde1

Also now they make canned veggies with no added salt now too.

hummzz

OK...FYI...I think I did well at the grocery store. Bought some Mrs. Dash and No Salt Substitute when I was going to buy sea salt but what's the point of having low sodium when I can have NO sodium! Made great choices so lets see if I can master the low sodium diet! Thanks for all y'all's suggestions. They were greatly appreciated and taken into consideration! Muah! I also opted for higher calorie items vs. the lower cal/2% or fat free because the sodium was lower in the higher calorie items. So that's something we should think about when we THINK we're making good choices with low calorie items.

LorinaLynn

Easy way to reduce sodium when having a burger... use salsa instead of ketchup.

1 TBSP Salsa: 8 calories 80mg sodium
1 TBSP Ketchup: 20 calories 180mg sodium