Sodium goal - How important?

stu719

I've been very successful in staying way under my goal for calories, fat, sat fat, carbs, cholesterol, etc, but I'm constantly struggling with the Sodium goal (2500). I'm almost always either going over or coming within 100 or so of it because almost everything has at least a few hundred mg of sodium in it! A simple Jimmy Johns turkey sandwich, for example, has only about 500 calories, but over 1,000 mg of sodium. Throw in a bag of baked Lay's, and that's half my daily sodium intake right there. Even a can of tuna has about 400 mg. The only real exceptions are fresh fruits and veggies, but eating nothing but a salad (without dressing - there's another 400-500 mg right there!) for lunch or dinner every day is not exactly realistic.

My question is this - How important is the sodium goal to achieving my overall weight loss goals? Is it better to have some baked Tostitos and salsa for a snack, which would be lower in calories and fat, but higher in sodium? Or should I instead have an apple and peanut butter, which is lower in sodium but higher in fat and calories? And if it is a crucial part of losing weight, what are some suggestions for low-sodium and low-calorie meals and snacks?

Any advice would be greatly appreciated.

Thanks

Stu

mandijo

I'm with you there!! I know that it's really not realistic for me to think I can stay way under that goal or even just under every day. I don't know the importance weight wise, but I just make sure that on those days I make up for it the next day by drinking TONS of water and staying away from high sodium foods before weigh in day!! Good luck!

Questfor250

I don't profess to know the answers but this topic was a big post earlier in the day. See if you can find it because there was great information there.

Mike
Questfor250

khoolette

I'm no expert either, but I do know that Fast food and pre-packaged foods are much higher in sodium than if you made the same type dish at home. Can you try to eat at home more often? I rarely eat "out" and I am ALWAYS under my sodium counts.

gisii

I'm no expert either, but I do know that Fast food and pre-packaged foods are much higher in sodium than if you made the same type dish at home. Can you try to eat at home more often? I rarely eat "out" and I am ALWAYS under my sodium counts.

yea am always way low on my sodium count.... i rarely eat out.... if u prepare your meals at home it is much much better and wayy healthier!!

good luck!!!:flowerforyou:

DrBorkBork

It's not that hard to stay under on sodium. 2500 is ABUNDANT. I'm on 1600 a day and do just fine. You just have to make better choices.

badgirllaughing

The higher the sodium the more you will retain water, try to stay away from high sodium foods. No processed foods is best. You should try to shop on the outer edges of the store instead of the aisles. Most food is in the aisles is bad for you. Whole grains, vegetables, fruits, lean proteins, yogurt, skim milk etc.. all on the outter walls. If you can't pronounce what's on the package most likely it is bad for you. Definitely stay away from chips, and as for subs or sandwiches use whole wheat with the wheat germ with no mayo or low fat mayo with tons of veggies (no premade subs) making for yourself is best but subway and mr sub have their calorie count and sodium count posted. Good luck!! and yes it is hard to train yourself to eat healthy and yes I do eat salads everyday I just get more creative on what kind and mix it up a bit. Also using a vingrette dressing has barely any sodium. I enjoy having salmon with brown rice from time to time, or having a whole wheat tortilla with scrambled eggs and salsa. I am always way under with sodium count as well.

MacMadame

My bariatric surgeon says that the only people who have to watch their sodium are people with high blood pressure and impaired kidneys.

I watch mine anyway because (a) I've been conditioned to :laugh:, (b) lots of prepared foods have it so it helps me avoid prepared foods (which have other issues) and (c) I've had high blood pressure in the past.

However, when I do endurance workouts, I need to take in electrolytes and so, on days I do a 4 hour bike ride or some other long workout, there is no way that I'm going to stay under 2000 mg (my normal goal).

karmasBFF

It's not that hard to stay under on sodium. 2500 is ABUNDANT. I'm on 1600 a day and do just fine. You just have to make better choices.

Yes, and actually, the max should be 2400. It makes you retain water so you show your losses a lot slower. Plus, its AWEFUL for your blood pressure...I try to stay under 2500 but more recently decided to even go less than that.

Crunchytxmama

I have never worried about sodium. Granted, I don't eat out very often--almost everything I eat comes from my kitchen, but I have only ever counted calories. I also don't eat the MFP recommended ratios of carbs/protein/fat. I have never worried about it, and usually eat way more fat and protein than it says I should. I eat butter and half and half pretty much every day :laugh: , and as long as I stay within my calorie guidelines, I still lose. I'm actually of the mind that low fat foods really aren't that great for you and I would prefer to eat less of the full-fat versions of things. Anyway, going off on a tangent, but that's always been my mindset and it's worked for me.

badgirllaughing

Here's some more information I found for you that will help a lot...

You've been trying to eat less sodium — just a pinch of table salt on your baked potato and a dash to your scrambled eggs.


The main sources of sodium in the average U.S. diet.

---

But a pinch and a dash can quickly add up to unhealthy levels of sodium, especially when many foods already contain more than enough sodium. About 11 percent of the sodium in the average U.S. diet comes from adding salt or other sodium-containing condiments to foods while cooking or eating. But the majority of the sodium — 77 percent — comes from eating prepared or processed foods that contain the mineral. So even though you may limit the amount of salt you add to food, the food itself may already be high in sodium.

Are you getting too much? Here's where sodium sneaks into your diet and ways you can shake the habit.

Sodium: Essential in small amounts
Your body needs some sodium to function properly. Sodium:

■Helps maintain the right balance of fluids in your body
■Helps transmit nerve impulses
■Influences the contraction and relaxation of muscles
Your kidneys regulate the amount of sodium kept in your body. When sodium levels are low, your kidneys conserve sodium. When levels are high, they excrete the excess amount in urine.

If your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries. Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.

Some people are more sensitive to the effects of sodium than are others. People who are sodium sensitive retain sodium more easily, leading to excess fluid retention and increased blood pressure. If you're in that group, extra sodium in your diet increases your chance of developing high blood pressure, a condition that can lead to cardiovascular and kidney diseases.

How much sodium do you need?
Various organizations, including the National Academy of Sciences' Institute of Medicine, have published recommendations on daily sodium limits. Most recommend not exceeding the range of 1,500 and 2,400 milligrams (mg) a day for healthy adults. Keep in mind that the lower your sodium, the more beneficial effect on blood pressure.

If you are older than 50, are black or have a health condition such as high blood pressure, chronic kidney disease or diabetes, you may be more sensitive to the blood pressure raising effects of sodium. As a result, aim for a sodium limit at the low end of the range recommended for healthy adults. Talk to your doctor about the sodium limit that's best for you.