SODIUM!!

mrsgiffin

does anyone else have a problem with their sodium levels??? I cannot stay below or near what it says my sodium level should be at. Can someone help me please????!!! What are some good foods to eat with low sodium levels??

SageGoddess320

Are you eating a lot of processed foods? They are usually the biggest offenders as far as sodium is concerned. Try eating lean meats like chicken or turkey and incorporating more raw fruits and veggies into your meals.

BigdaddyJ

Are you eating a lot of processed foods? They are usually the biggest offenders as far as sodium is concerned. Try eating lean meats like chicken or turkey and incorporating more raw fruits and veggies into your meals.

that's really true! If you want to eat healthy you need to avoid the center rows at the grocerie store, stay on the outer walls, where they keep the fresh stuff.

junipuni

I lowered my sodium levels to aim for 2000 per day and it was at 2500 to begin with. Some days I can totally make it and others I go over. What level are you aiming for?

Honestly, I find when I stay away from processed foods I do okay. Lean meats, veggies, fruits, etc. I do string cheese for a snack, yogurt, granola bar. For me my eating habits don't change a ton from day to day so that helps.

kiffypooh

If you are eating canned soup, or pretty much anything canned they have TONS of sodium. Eating out has a lot too. My husband and I didn't eat out this whole week (we usually eat a meal a day out) and we both lost 4 lbs. I'm pretty sure it was from not eating the sodium.

ractayjon

I had a HUGE probelm with this when I started this -- I did some research and found that the average person needs only about 500mg of sodium per day! I could believe it when I saw this. MFP had my goals set at 2,500 I couldnt understand why thry would set the goal so high when we need so little....but after a few days I realized that EVERYTHING has sodium in it. Some things (like pickles!) I never expected it.
My lesson over the past month has been the more natural the food the less sodium it has....anything canned, processed - has added sodium - thats what "processes" it - I never knew.
I also learned (the hard way) that if I go close to the 2000 mg mark in sodium I gain weight - I know it is retaining water not fat but it is still discouraging on the scale...so I have really started to watch my sodium levels (even more then my fat/sugar)...
remember everything has it so pair your foods for the best benefit.
pasta, vegetable (broccoli in my case), chicken (boneless skinless baked) with a little olive oil OR a potato (sweet or white) with sauteed spinach and sauteed mushrooms and a bit of chicken -- these are two of my favorite meals with minimal sodium. Salsa low sodium, deli meats HIGH sodium, vegetables - lettuce - green leafy veggies low sodium, Frozen foods HIGH sodium. Soups -- lots of sodium....
Good luck in your quest - it is a challenge thats for sure!
PS....I was at the deli looking into "low sodium" ham...the brand labled low sodium had 580mg of sodium (2oz) while another brand (not "low") had 430mg???? So, you cant just assume the "advertising" is right.

LittleSpy

I had a HUGE probelm with this when I started this -- I did some research and found that the average person needs only about 500mg of sodium per day! I could believe it when I saw this. MFP had my goals set at 2,500 I couldnt understand why thry would set the goal so high when we need so little....but after a few days I realized that EVERYTHING has sodium in it. Some things (like pickles!) I never expected it.

We only NEED 500mg sodium. That doesn't mean anything over 500mg is bad, it just means anything UNDER 500mg is bad.

Assuming no health issues, we can safely consume upwards of 4000mg sodium per day. The 2500mg cut off helps prevent sodium related water retention.
I try to keep my 2000mg & under, but that's just because I hate retaining water.

34at35

The USDA Recommended Daily Allowance (RDA) for Sodium Intake equals no more than 2,400 milligrams of sodium per day, which is just a tab more than a teaspoon of table salt. Of course, body size and weight also play an important element in the Sodium Factor, so 2,400 milligrams per day may be too much sodium for the smaller than average individual.

mrsgiffin

thank you all for your help! I do eat soup a lot for lunch but most everything else is non processed. I will just have to watch it. Does working out make the level go down or not?

iRun4wine

I too had a real eye-opener when I first started this... MFP sets your sodium levels at 2500, but according to what I've read that's really high even if you are eating the "standard" 2,000 calorie diet. I figure that since I'm eating 1450 calories, I should be eating less sodium too.

So, I eat 1450 calories, and 1815 mg of sodium or less- usually less as long as I don't go out to dinner- restaurants are a killer!

iRun4wine

I had a HUGE probelm with this when I started this -- I did some research and found that the average person needs only about 500mg of sodium per day! I could believe it when I saw this. MFP had my goals set at 2,500 I couldnt understand why thry would set the goal so high when we need so little....but after a few days I realized that EVERYTHING has sodium in it. Some things (like pickles!) I never expected it.

We only NEED 500mg sodium. That doesn't mean anything over 500mg is bad, it just means anything UNDER 500mg is bad.

Assuming no health issues, we can safely consume upwards of 4000mg sodium per day. The 2500mg cut off helps prevent sodium related water retention.
I try to keep my 2000mg & under, but that's just because I hate retaining water.

I'm no expert, but 4,000 seems really high for one day! :noway:

lisawest

I'm no expert, but 4,000 seems really high for one day! :noway:

:laugh: When I started tracking my sodium, was CONSISTANTLY going over the 2500 recommended by 2, 3 or even 4 times that!:noway: I couldn't believe it! Needless to say, I don't do that on a daily basis anymore:happy: (Yesterday was the first day I stayed below 1500!)

Here's a shocker that I discovered over the holidays- summer sausage (which I ) has 7500 in 1 oz!:noway: :brokenheart: I had just one slice at a party, because I had been doing good and it is one of my favorites. After I entered I about passed out!

It's been a difficult struggle for me, but every day I'm getting closer.

One question- someone mentioned low sodium salsa. Can I buy this? Who makes it? I adore salsa, but I don't have it often anymore because to achieve my sodium goals I have to make it myself. Unfortunately with 2 small children, a full time job, and a house to care for, I don't always have time to do that for myself. Would be :bigsmile: if I could find someplace to buy a lower sodium version! THANKS!:flowerforyou:

cmw72

I usually have subway for lunch, and just between the bread and the meat I'm over my daily allowance.

UnderCoverShyGirl

My fitness pal has definately been an eye opener in many areas, but most especially sodium. I have high blood pressure and have pretty much cut out salting my food the way i used to (i don't salt almost at all during cooking or after now) and thought that would be good enough. Then started tracking in MFP and woooaahhh nelly, I can't seem to stay under my daily allowance and I realize that every food i am attracted to is super high in salt. And i should be on a low sodium diet! Gee, think i finally got the connection. I definately notice that if i have the lean cuisine or soup for lunch, then my sodium really adds fast with other little things....ham, cheese, these types of things seem to add up fast.

I'm finding that to stay low, i really have to load up on the fruits and veggies and grains and minimize all the "yummy" additions/portions of pre-made food. My goal really is to get "as close to the source" as possible (fresh is better than frozen, frozen better than canned, etc..) but it's still a work in progress because it isn't convenient at all.

But, at least now we know! Wish i could be more help!

UnderCoverShyGirl

Wow cmw72, that makes me so sad. Subway was my "fast food goto fix"....before i payed attention to sodium I guess.

iRun4wine

I usually have subway for lunch, and just between the bread and the meat I'm over my daily allowance.

I just get veggie subs at subway, and even THOSE are a killer as sodium goes. I've learned that almost anything out at a restaurant is killer- go to any of the websites- Panera, Chili's, Outback, etc. If you haven't already done this, you'll be SHOCKED! :noway:

iRun4wine

One question- someone mentioned low sodium salsa. Can I buy this? Who makes it? I adore salsa, but I don't have it often anymore because to achieve my sodium goals I have to make it myself. Unfortunately with 2 small children, a full time job, and a house to care for, I don't always have time to do that for myself. Would be :bigsmile: if I could find someplace to buy a lower sodium version! THANKS!:flowerforyou:

I don't know about specific low sodium salsa, but I've found a lot of lower-sodium alternatives- some significantly lower, and others that are just a little bit (although all of those "little bits" add up) just by comparing brands or varieties of foods- spaghetti sauce, for example. Take a look next time you're shopping :flowerforyou: