sodium and yes I have searched!

helenoftroy1

This may have been answered but I have searched the forum topics and can't seem to find what I'm looking for.
I'm trying to monitor my sodium intake and apparently someone says 1500mg is enough for a day and others say 2300mg is the limit. I've just checked my diary and I'm finding the stuff people say to go for ie turkey, mackerel and olives all have an exceptionally high sodium level.
Is this right? I'm just trying to weigh up the pros and cons.
Any information on this would very much appreciated!
thanks

Atlantique

MFP recommends that you not exceed 2500 per day. One of the major health organizations(can't recall which off the top of my head) reduced the recommendation to 1500 per day earlier this year.

All processed and/or pickled foods are high in sodium. If it comes out of a box, bag or can, it's generally going to be high in sodium. Condiments, sauces, marinades, deli meats, bread products, etc.--all high in sodium. Many "light" foods also have a lot of sodium, as the fat has been replaced with sugar and or sodium in order to maintain some flavor.

The eaisest way to reduce your sodium intake is to increase your intake of foods in their natural state.

BigBoneSista

For races that have darker skin tones...African Americans, Latinos and such the maximum recommendation is 1500 mg. I really think thats based on a generalization of the eating habits of those cultures. Heavily seasoned foods and those seasonings being sodium based.

Atlantique

For races that have darker skin tones...African Americans, Latinos and such the maximum recommendation is 1500 mg. I really think thats based on a generalization of the eating habits of those cultures. Heavily seasoned foods and those seasonings being sodium based.

It's also somewhat based on the frequency of high blood pressure within those population segments.

KeyMasterOfGozer

I think it is ridiculous that the recommendation is a flat number, which doesn't take into account how large you are, how much you eat, how much water you consume, and how much you sweat. This flies in the face of all logic.

Shweedog

The American Heart Association recommended 2300-2500. They have since suggested lowering that to 1500. Some foods that are good for you for other reasons may have sodium. That just means you should be monitoring your sodium and not go above it with the rest of your food choices for the day.

BerryH

Mackerel and turkey are low in sodium, they're only high if you buy, for instance, smoked mackerel and sandwich turkey. Try getting them raw and cooking them yourself. Using olive oil in salads or to cook will give you all the benefits of the mono-unsaturated fat in olives without the sodium.

JeninBelgium

I think it is ridiculous that the recommendation is a flat number, which doesn't take into account how large you are, how much you eat, how much water you consume, and how much you sweat. This flies in the face of all logic.

well of course the recommendation is a guideline, and cannot be custom fitting for everyone as such, don't forget also kidney function etc

girlinahat

is there any kind of MINIMUM recommendation? I don't have a problem with too much sodium but just wondering if there are minimums.

msarro

I'm pretty sure the minimum is around the 500-600 mg range. I'd have to confirm that though. The reason is, 30,000 years ago before we had all the preservatives and spices, we ate natural things. Those natural things tend to have very little sodium, and a lot of potassium. Today, its the opposite way around. Most people eat very little potassium, and a lot of sodium. They've found in a couple of studies that sodium intake doesn't seem to matter if the potassium intake greatly surpassed it.

Basically, eat whole foods and you don't have anything to worry about. If you're having a hard time doing that, try to stick with foods that have a significant amount of potassium (potatoes, bananas, fishes, etc).

Pebble321

Australian guidelines are maximum 1500 per day.

girlinahat

I'm pretty sure the minimum is around the 500-600 mg range. I'd have to confirm that though. The reason is, 30,000 years ago before we had all the preservatives and spices, we ate natural things. Those natural things tend to have very little sodium, and a lot of potassium. Today, its the opposite way around. Most people eat very little potassium, and a lot of sodium. They've found in a couple of studies that sodium intake doesn't seem to matter if the potassium intake greatly surpassed it.

Basically, eat whole foods and you don't have anything to worry about. If you're having a hard time doing that, try to stick with foods that have a significant amount of potassium (potatoes, bananas, fishes, etc).

thanks.

i tend not to eat processed stuff and have only very recently started using a small amount of salt in cooking - I used to get really bad leg cramps as a child and eating salted crisps hepled.

I didn't know that about potassium though.