limiting sodium intake

slim_photographer

I've been warned about the amount of sodium my diet contains sometimes.
I understand the daily limit. If you read the wikipedia entry for sodium you will find that "The 2010 dietary guidelines of the United States Department of Agriculture (USDA) recommend to decrease the sodium consumption to less than 2.3 g per day (1 teaspoon of salt)." or 2300 milligrams. MFP estimates my goal at 2500 milligrams, not far off. And I'm still over many days.

How can I limit my sodium consumption?

Not adding table salt to meals is about the only thing I can think of, which I already do.
Is there any way to clean already prepared foods to remove salt from them?

NA_Willie

labels; labels; labels dude. You have to start reading labels. I like a lot of Mexican food so I switched to corn tortillas and tabasco for hot sauce (I still have some Cholula and El Yucateco from time to time but they are loaded with sodium) I also love pickles and hot peppers had to cut them out or buy fresh jalapenos instead of canned. I make my own salsa and guac now. It is crazy how basically everything has sodium in it.

Mine was a serious situation though because I found out I had pretty high blood pressure - if I were you and you have no blood pressure issues just make sure you get more potassium than sodium and keep your sodium under 2500/day.

bmmadden

processed food especially tv dinners including like the ones like lean cuisines and such , fast food just a couple examples

Molly08

Try to eat clean. For starters, throw out any processed foods (ie frozen dinners, pre-packaged pasta meals like Kraft Dinner, weight watchers meals) because they are very high in sodium. Sometimes they seem like the healthier choice because of low calories, but they are filled with preservatives... including salt!

christy_frank

Avoid processed foods, eat as clean as possible. Stay away from soups, canned veggies (fresh or frozen only). I also plan my day out usually entering in dinner 1st because you tend to get the most calories/sodium at dinner, then breakfast, because it is the most important meal of the day and then adjust the snacks and lunch in order to fit into your guidelines. I also adjusted my ratios and you can go in and custom your sodium to 2300 instead of 2500.
Also, avoid eating out......

stanvoodoo

Can't see your diary but usually the problem is processed foods. They are full of sodium as is lunchmeat. So you can get over your sodium without ever touching the salt shaker.

If no processed foods, then open the diary so we can give further assistance!

Good Luck!

suzi67

Prepackaged foods are notorious for having large sodium levels, even the ones labeled for healthy lifestyles. Taking time to make up your own home versions of them and freezing them is a great way to combat this and still have the convenience of having something quick to grab or pack.

zonah

Add more fruits & veggies to your menu. They fill you up and are low in Sodium. Try to make your own meals rather then eating out. Restraunt foods are so salty.

melsinct

Processed foods, boxed foods, frozen meals or frozen snacks of any kind, restaurant meals...if it has a long ingredient list, it is likely loaded with sodium. Home cook most meals from whole ingredients (vegetables, grains, meats) and you will eliminate the problem.

Rilke

Agreed with all of the above. Frozen prepared meals, meals from a box, canned soups, fast food, most restaurant food, takeout pizza and Chinese, and many breads are the usual suspects for sodium. Replace them with fresh, clean foods

slim_photographer

thanks everyone. You guys are confirming exactly what I was fearing to hear.
This means I have to go shopping for groceries more often and spend more time cooking.
I know my health is worth it, I just have to prove it by doing it.
Thanks.