Tips for reducing sodium?

ctooch99

Hey all - I have been doing pretty well with my healthy eating regimen, but I noticed that my sodium levels sometimes come out too high. Unfortunately, it seems like it is buried in some of the things I like to eat on ooccasion (like tomato juice and turkey sausage).

Anyone have any tips for reducing sodium?

Also - I know the High BP - but what other negative health affects are associated with high sodium?

BackTatJIM

I really think MFP has a very low goal of sodium at 2500 mg, even on some of my best days I have trouble staying under it. The best advice anyone could give you would to cut out any preserved, pre packaged foods and fast foods. The only way to keep your sodium in check is to make a lot of your food and buy it fresh not frozen or already cooked.

dsjohndrow

My nutritionist gave me a 2000 per day level. So, it's hard work. Here are the culprits of high sodium.

- Processed meats like ham, bacon, turkey (even Purdue chicken breast are washed in salt)
- Bread
- Cheese
- Soup
- Diet meals
- Canned good - even the ones marked low sodium.

In regards to high BP, some people do not have sodium related issues, and others do. It seems to be genetic. For me, mine was 140/90 for most of my life. I cut the sodium at age 53 and it is 125/85 and with meds 120/80.

Here are the guidelines. Always debatable.

http://www.netrition.com/rdi_page.html

ctooch99

My nutritionist gave me a 2000 per day level. So, it's hard work. Here are the culprits of high sodium.

- Processed meats like ham, bacon, turkey (even Purdue chicken breast are washed in salt)
= Bread
- Cheese
- Soup
- Diet meals
- Canned good - even the ones marked low sodium.

IN regards to high BP, some people do not have sodium related issues, and others do. It seems to be genetic.

Here are the guidelines. Always debatable.

http://www.netrition.com/rdi_page.html

Thanks for the info guys. Yeah wow, I loved Hormel Turkey Chili with beans, but one freakin can exceeds my daily sodium allowance! Crazy bad...

cramernh

Basically it boils down to:
If it came from a box and you can reheat it, add milk and butter to it and cook it, use a microwave to reheat and eat it....

If it came from a can and you just plop, heat and it (or in my husband's case right from the can)...



Keep foods fresh.... if you want Turkey Chili, make that bad-boy from scratch and its much more healthier for you.

Ever make your own sausage? There is alot of food porn at my place - I make my own sausages!!!!!!! No nitrates whatsoever and it takes SOOOOOOOOOOOOO much better.

You will find sodium naturally occuring in fresh foods and even meats. THAT is ok. Its when you have a medical condition to which you are medically salt-sensitive, or if you cant resist that can of Ravioli, that box of Hungry-Man, or Hot Pockets, or whatever convenience food - its gonna have salt and salt alternatives up the ying-yang!

I can control the amount of salt (sea or kosher salt) on my own plate and I have never had a problem. Fresh foods is best so time to get your apron on, your mad cooking skills going and get that Food Porn going!!!!

8-)

ctooch99

Basically it boils down to:
If it came from a box and you can reheat it, add milk and butter to it and cook it, use a microwave to reheat and eat it....

If it came from a can and you just plop, heat and it (or in my husband's case right from the can)...



Keep foods fresh.... if you want Turkey Chili, make that bad-boy from scratch and its much more healthier for you.

Ever make your own sausage? There is alot of food porn at my place - I make my own sausages!!!!!!! No nitrates whatsoever and it takes SOOOOOOOOOOOOO much better.

You will find sodium naturally occuring in fresh foods and even meats. THAT is ok. Its when you have a medical condition to which you are medically salt-sensitive, or if you cant resist that can of Ravioli, that box of Hungry-Man, or Hot Pockets, or whatever convenience food - its gonna have salt and salt alternatives up the ying-yang!

I can control the amount of salt (sea or kosher salt) on my own plate and I have never had a problem. Fresh foods is best so time to get your apron on, your mad cooking skills going and get that Food Porn going!!!!

8-)

Awesome post!!! Luv it. Yeah, guess I will donate my cans of Hormel Turkey Chili to the food bank and make my own!

Food porn - luv it! ha

cramernh

Food porn - luv it! ha

Good times....... good times......

lol

satxtrap

Cramer has the best info so far so I wont parrot him. I have to watch my sodium. The poster that thought that 2500 was low is incorrect. That's actually what you should try to not exceed. Here's the most recent info on sodium guidelines. http://www.foxnews.com/health/2011/01/31/new-dietary-guidelines-drastically-cut-salt-intake/ includes a new recommendation of 2300mg for a pretty large target group.

You're going to have to make a whole lot of your own stuff but you'll find it's easy and tastes better. Start with Salsa it's real easy to make. Fresh salsa rocks and the store bought stuff is loaded with sodium.

cramernh

***looks down her shirt and see boobies

_Mimi_

I can't really add to what has already been said other than to say you will find many other benefits to eating cleaner. Food looks and tastes SO much better when you make it yourself!

There are unlimted healthy recipes online. Most of them are very easy, even lots of slow cooker recipes...especially for your chili! You can make large batches and freeze some for later. Once you have a few basic ingredients in your pantry, it's easy. And, generally, making it yourself is cheaper!

As to the sodium, I probably average about 1500mg a day. To be honest, I don't even pay much attention to it these days because I know I won't be over. BEWARE restaurant meals!!! They are almost always LOADED! I once ordered lime/chipotle chicken (or something like that) from Applebee's, thinking I was making a decent choice because it was one of their WW items...OVER 5000mg of sodium!!!! Yikes! Needless to say, I haven't eaten there since. lol

jsjaclark

I tried to buy anything I need (butter, canned goods, etc) in the low sodium or no salt. Fresh is always best. If you have a day where your sodium is high, just make sure to drink an additional amount of water.

ctooch99

***looks down her shirt and see boobies

hahahahahaha

ctooch99

I can't really add to what has already been said other than to say you will find many other benefits to eating cleaner. Food looks and tastes SO much better when you make it yourself!

There are unlimted healthy recipes online. Most of them are very easy, even lots of slow cooker recipes...especially for your chili! You can make large batches and freeze some for later. Once you have a few basic ingredients in your pantry, it's easy. And, generally, making it yourself is cheaper!

As to the sodium, I probably average about 1500mg a day. To be honest, I don't even pay much attention to it these days because I know I won't be over. BEWARE restaurant meals!!! They are almost always LOADED! I once ordered lime/chipotle chicken (or something like that) from Applebee's, thinking I was making a decent choice because it was one of their WW items...OVER 5000mg of sodium!!!! Yikes! Needless to say, I haven't eaten there since. lol

Holy crap - 5000mg in one meal!!! Yeah, I basically eat pretty decent - all my numbers are generally under the MFP allowances - the only one that pops over every now and then is my sodium levels and usually is is just one food item that does it (like my beloved Hormel Turkey Chili).

I am cooking more stuff now and tweaking my menus to get them cleaner - so this thread has been really good - thanks everyone.

blonde71

I limit my sodium to ~1500 mg. daily. It's not easy but can be done. Sodium is everywhere. You just have to read labels and be aware. Limit turkey and dairy products. Milk and cheese have moderate to high levels of sodium.

FWIW, yesterday I ate ~2200 calories and my sodium level was ~1450mg for the day.

Kalynx

I got congestive heart failure from never caring what I ate, being moridly obese and I drank too much - ignored the doctors advice on lowering the sodium in my diet for years and it almost got to the point of kidney dialysis. that shook me up enough to make me change.

Kalynx

I started not being able to cook hardly at all and now am considered a "chef" by my friends lol.....that picture in my profile right now is of pizza --that I made --on the grill!! grilled the dough from a dough I made from scratch with flour, yeast, water, honey & salt...covered in fresh diced tomatoes, herbs, mozz and parm and LOWER SODIUM BACON!!! it can be done my friend!! good luck!

cramernh

Limit turkey and dairy products.

Turkey is perfectly fine... its when you purchase turkey that has been saturated in preservatives, oils and unnatural products...

This reading is for Turkey Breast meat, roasted, no skin, per ounce....perfectly healthy

Calories 38 (160 kJ)
Calories from fat 2
% Daily Value 1
Total Fat 0.2g < 1%
Sat. Fat < 0.1g < 1%
Cholesterol 24mg 8%
Sodium 15mg < 1%
Total Carbs. 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 8.5g
Calcium 3.4mg
Potassium 82.8mg

cramernh

LOWER SODIUM BACON!!!

ever make your own bacon??? Im telling ya - its incredible!!!!!

Kalynx

LOWER SODIUM BACON!!!

ever make your own bacon??? Im telling ya - its incredible!!!!!

ooh how did I miss that - yes LOWER SODIUM BACON rocks!!

I prefer oscar meyers lower sodium bacon - I had 8 slices for dinner last night after my last piece of homemade lasagna lmao.. dont judge me. it was great.

Saw paula deen on my DVR last night making bacon rolled in brown sugar and chili powder...YUM!!! will have to try that the next time I bake a pan in the oven!! or use cayene!!

satxtrap

***looks down her shirt and see boobies

:blushing: err.... her...

cramernh

***looks down her shirt and see boobies

:blushing: err.... her...

BWAHAHAHAHAHAHAHAHAAAAAAAA

Its ok hun.... 8-)

andreamkelly

My doctor has me on 1,500 mg of sodium a day. To help me I use alot of the following: no sodium chicken or beef bouillon. no sodium peanut butter. low sodium turkey bacon. Mrs. Dash's seasoning. Some sun dried tomatoes are lower in sodium, I add them to my stir fry dishes to give me the salt taste. Although I never add salt or salt products to anything I make for myself, I do buy Himalayan Pink Salt for the family, it has less sodium than regular and Sea salt. Watch your vegetables, some naturally have more sodium, including celery and spinach. I used to think of celery as 'free food' until I munched a bunch for a snack and checked out the sodium. I'm on the low sodium diet for my kidneys. Thirteen kidney stone surgeries in 13 year convinced me to lower my animal proteins 1st, then my sodium and now my calcium intake.

Oh and I don't eat out with out using my restaurant nutrition app on my android to find the meal with the least amount of sodium. At a lot of restaurants that means I'm eating the dinner salad with dressing on the side. Watch the small print though, some restaurants report the nutrition facts for 1/2 plate.

DanTTX

Reading.

lax75

I limit my sodium to ~1500 mg. daily. It's not easy but can be done. Sodium is everywhere. You just have to read labels and be aware. Limit turkey and dairy products. Milk and cheese have moderate to high levels of sodium.

FWIW, yesterday I ate ~2200 calories and my sodium level was ~1450mg for the day.

_________________________
Agreed - sodium is everywhere - even things like celery and carrots have more than you might think. And bread.

Too much sodium, in addition to its tendency to increase blood pressure, is hard on the kidneys, and the excess water retained generally puts more stress on your system. The USDA recommends staying under 1500 if you are over 50, African American or have high BP (which collectively is a significant portion of the population!) and 2300 for all other adults. Clearly some people have blood pressure that is more sensitive than others to sodium, but many people eat far in excess of these levels and even often (like my spouse!) think they eat "low salt" just because they "never add salt at the table".

If you reduce slowly you won't notice the difference and will lose your taste for salt. Check labels - 2 brands of what look like the same thing can vary hugely in the amount of sodium. "Lower sodium" doesn't necessarily mean there's not much in there - just that it's lower than the "usual" recipe. I cook as much as I can from scratch. If I have toast at breakfast I won't have a sandwich at lunch. Cheese only rarely :-( Spices are a great help - fresh garlic and ginger, cinnamon, nutmeg, chili powder, etc. etc. will liven up a dish if it seems too bland w/o salt.

Eating out really is the toughest because it's hidden, and although the staff may have access to information on what ingredients are in various dishes because of allergies, etc., they aren't going to know how much of each is in there. Even the lists of ingredients on the prepared foods at Whole Foods, which I appreciate for other reasons, can't tell you have much salt has been used.

blonde71

Limit turkey and dairy products.

Turkey is perfectly fine... its when you purchase turkey that has been saturated in preservatives, oils and unnatural products...

This reading is for Turkey Breast meat, roasted, no skin, per ounce....perfectly healthy

Calories 38 (160 kJ)
Calories from fat 2
% Daily Value 1
Total Fat 0.2g < 1%
Sat. Fat < 0.1g < 1%
Cholesterol 24mg 8%
Sodium 15mg < 1%
Total Carbs. 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 8.5g
Calcium 3.4mg
Potassium 82.8mg

Yup, that's what I meant, lol. Just read labels and eat as fresh food as possible. It takes some getting used to but I'm living proof that you can eat way less than MFP's recommendation for sodium and not feel deprived.

willia123

I stay under 1000.

No salt added tuna fish
no sodium whole wheat bread from TraderJ
no salt seasoning (I use costco organic no salt or mrs. dash)

basically, I stay away from things like canned soups, boxed things, cottage cheese, packaged meats- I am really careful about looking at the sodium before I buy. I was about to buy a bag of seemingly PLAIN frozen chicken breasts the other day to save on some money and there were 370 mg in a serving. The chicken breast I usually buy has around 45.

A lot of fresh herbs....garlic- anything that adds flavor without sodium.

Unsalted almond butter

I cook all my meals. I am fortunate to have the time to do that though. I know it's not that easy for everyone!

TrailRunner61

I have high blood pressure so I have to limit my sodium to 1500mg.
I've found that just about any prepared food has too much in it. Anything canned, even the so-called reduced sodium foods still have too much.
Any deli meat. Any processed, cured meats like bacon, sausages. Jerky
Chicken, unless you buy organic and then it's horribly dry. I decided to just have a little less chicken but buy the reg. kind with sodium because it's worth it. lol
Pre-shaped hamburger patties.
Any 'diet' product and some fat free products.
Almost every frozen dinner or snack.
Any snack that comes in a bag. Including all popcorn unless you make it from scratch yourself. I'll also include that you can pop plain popcorn in a paper lunch bag in the microwave if you don't have an air popper. I usually have flavored rice cakes. They arent bad but check the label because the savory vs sweet is higher in sodium.
Some seafood naturally has more sodium in it than you'd think.
Salted nuts. If you buy the natural, plain nuts you get used to them and can actually taste the flavor of the nuts even more.
Salsa, especially the kind in a jar.
Any 'healthy' meals at restaurants. Some of Applebees 550 or less dinners have over 3,000mgs of sodium!
Pickles. Basically anything pickled like jalapenos or banana peppers also.
Seasonings. Especially grilling seasonings. I use fresh herbs that I grow myself now, along with pepper.

I don't know if it's already happened to you or not, but you get used to eating less sodium rather quickly. I used to pour on the salt and now I rarely use a salt shaker! A year ago, I wouldn't have thought that would be possible.

The biggest thing you need to do is read, read, read the labels and prepare fresh and natural foods. It's more work but it's worth it.

Kalynx

Pickles. Basically anything pickled like jalapenos or banana peppers also.

not true - use sweet gerkins -also you can make your owned pickled anything and keep the sodium acceptable.

I even have a jar of baby corn ears pickled in dill..that are about 200 mg for a serving (about 3-4 ears)..very tasty treat!

lax75

http://www.hsph.harvard.edu/nutritionsource/salt/lower-sodium-and-salt/index.html

Here's an interesting article from the Harvard School of Public Health about all things sodium/health - including links to healthy recipes, etc.

ctooch99

I have high blood pressure so I have to limit my sodium to 1500mg.
I've found that just about any prepared food has too much in it. Anything canned, even the so-called reduced sodium foods still have too much.
Any deli meat. Any processed, cured meats like bacon, sausages. Jerky
Chicken, unless you buy organic and then it's horribly dry. I decided to just have a little less chicken but buy the reg. kind with sodium because it's worth it. lol
Pre-shaped hamburger patties.
Any 'diet' product and some fat free products.
Almost every frozen dinner or snack.
Any snack that comes in a bag. Including all popcorn unless you make it from scratch yourself. I'll also include that you can pop plain popcorn in a paper lunch bag in the microwave if you don't have an air popper. I usually have flavored rice cakes. They arent bad but check the label because the savory vs sweet is higher in sodium.
Some seafood naturally has more sodium in it than you'd think.
Salted nuts. If you buy the natural, plain nuts you get used to them and can actually taste the flavor of the nuts even more.
Salsa, especially the kind in a jar.
Any 'healthy' meals at restaurants. Some of Applebees 550 or less dinners have over 3,000mgs of sodium!
Pickles. Basically anything pickled like jalapenos or banana peppers also.
Seasonings. Especially grilling seasonings. I use fresh herbs that I grow myself now, along with pepper.

I don't know if it's already happened to you or not, but you get used to eating less sodium rather quickly. I used to pour on the salt and now I rarely use a salt shaker! A year ago, I wouldn't have thought that would be possible.

The biggest thing you need to do is read, read, read the labels and prepare fresh and natural foods. It's more work but it's worth it.

Yeah. I am discovering that I really need to be more vigilante about the sodium. I mean my BP is great, but I do notice an annoying water retention after some meals and I am sure it is from too much sodium. I also read and article that it is now listed on the ingredients list as "natural flavors" because MSG is naturally occurring...

Kalynx

Yeah. I am discovering that I really need to be more vigilante about the sodium. I mean my BP is great, but I do notice an annoying water retention after some meals and I am sure it is from too much sodium. I also read and article that it is now listed on the ingredients list as "natural flavors" because MSG is naturally occurring...

very smart!! you might get something out of this link..it really opened my eyes and changed how I thought about sodium AND sugar. And cholesterol!

http://www.oprah.com/oprahshow/How-Salt-Contributes-to-High-Blood-Pressure-Video