Sodium

ItsSoYummy
ItsSoYummy Posts: 9 Member
in Health and Weight Loss
Is anyone else tracking their sodium intake in their food diary? I just started this about a week ago to drop pounds and lower my blood pressure. The doctor wants me to watch my salt intake. It's not bad enough that I LOVE salt but seems like everything I eat is loaded with the stuff. I can be under in every area of the diary and still go way over in sodium. I'm not even using the shaker anymore and still eating way to much of the stuff. Grrrrrr! Anyone else have this problem?

Replies

  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    Stop eating ready made/ processed stuff, eat wholefoods or items with no more than two ingredients. A plain chicken or fish does not have any added salt, lunch meat and fish patties do, bread has salt plain dry oats or rice do not and so on.
  • knightreader
    knightreader Posts: 813 Member
    yes, i track it too. started tracking it after i didn't drop any weight for 3 months. i go over about 3 to 4 times a week. seems like i am either really low or a tad over. can't find the medium range. i don't worry too much about it, but will try to go with a lower sodium option of an ingredient if available. i have heard, thru posts on here, that if you workout a lot (and sweat) that it isn't too big of a deal if you are over. i don't know how true that is.

    it has forced me to read labels a bit more carefully. and i have been very suprised at the sodium content of some foods, especially salad dressing and some frozen vegetables.

    curious to see what everyone else thinks...
  • pkw58
    pkw58 Posts: 2,038 Member
    Avoiding sodium is tough! Eating out makes it harder. I drink lots of water to counter act the sodium in everything!
  • megleo818
    megleo818 Posts: 595 Member
    Stop eating ready made/ processed stuff, eat wholefoods or items with no more than two ingredients. A plain chicken or fish does not have any added salt, lunch meat and fish patties do, bread has salt plain dry oats or rice do not and so on.

    This. Also, don't eat at restaurants -- restaurant food is scarily loaded with sodium!
  • acogg
    acogg Posts: 1,870 Member
    Yes, I track sodium. I also track potassium because it helps the body regulate sodium. Bananas, dried apricots and oranges are good sources of potassium.
  • ktsmom430
    ktsmom430 Posts: 1,100 Member
    Try to stick to unprocessed foods, fresh fruit and vegetables, lean meats and fish, whole grains as much as possible. Read labels. Sodium is in everything and adds up very quickly. Same with sugar. It is best to try and make your own meals, that way you can control what is put into your food.
  • acogg
    acogg Posts: 1,870 Member
    Oh, and meat is also an excellent source of potassium.
  • fihealth
    fihealth Posts: 165 Member
    I'm doing low sodium too. It takes time to reset your taste buds, but it does happen! I don't use any salt in cooking now except for occasional low sodium soy sauce or hot sauce. The more you cook things from fresh, you'll see the easier it is to reduce salt, and you can play with a ton of other flavourings to make food how you really like it! In all honesty I rarely crave anything salty anymore. Using other big bold flavours (curry, chili, five spice, cardamom, star anise, fennel..) helped me! You can do it! :)
  • cruzcrzyMarie
    cruzcrzyMarie Posts: 251 Member
    Yes, I track my sodium. How many milligrams did your doctor recommend daily? MFP has mine set at 2500.





    Marie
  • hofdog
    hofdog Posts: 269 Member
    I track my sodium as well and strive to stay under 2500mg, it can be tough for sure.
  • ashumeow
    ashumeow Posts: 151 Member
    Is anyone else tracking their sodium intake in their food diary? I just started this about a week ago to drop pounds and lower my blood pressure. The doctor wants me to watch my salt intake. It's not bad enough that I LOVE salt but seems like everything I eat is loaded with the stuff. I can be under in every area of the diary and still go way over in sodium. I'm not even using the shaker anymore and still eating way to much of the stuff. Grrrrrr! Anyone else have this problem?

    Make sure to drink more water after u consume some extra amount of sodium. Water flushes off sodium. Try not to cross the limit of sodium, make it as a goal. I cook foods at home and my overall sodium in-take per day will be in between 200 - 600.
  • gp79
    gp79 Posts: 1,799 Member
    Good info on sodium here.

    http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/798/My_Take_On_Salt_and_Your_Health.aspx

    I re-read this often.
  • Keiko385
    Keiko385 Posts: 514 Member
    I aim for <1500 as well. Use dried, fresh or frozen over canned goods. processed meats & cheeses are the worst, as are prepackaged meals. I still indulge myself a little if I want a turkey sandwich with cheese but I need to plan accordingly. Stock your cupboards with a variety of spices to give your foods a little kick without the salt. It will not take long before you no longer miss it and will find that when you do indulge you find it too salty.
  • FitbeTMF
    FitbeTMF Posts: 251
    Is anyone else tracking their sodium intake in their food diary? I just started this about a week ago to drop pounds and lower my blood pressure. The doctor wants me to watch my salt intake. It's not bad enough that I LOVE salt but seems like everything I eat is loaded with the stuff. I can be under in every area of the diary and still go way over in sodium. I'm not even using the shaker anymore and still eating way to much of the stuff. Grrrrrr! Anyone else have this problem?
    Ms. Dash has an excellent line of seasonings that help. I never use salt anymore
  • opalescence
    opalescence Posts: 413 Member
    Processed food = salt overload
  • basslinewild
    basslinewild Posts: 294 Member
    I track sodium also. Some days it is so hard to stay under!
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    Salt as in table salt...not that bad. In fact ur body needs the sodium electrolites. Processed foodsvusing sodium as a preservative are bad. Eat cleaner and use salt to taste.
  • marycmeadows
    marycmeadows Posts: 1,691 Member
    I track it. I only go over once in a while on cheat days/holidays. it's pretty easy to keep it in check - don't eat a lot of processed stuff. :)
  • lisadlocks
    lisadlocks Posts: 212 Member
    Yes I track sodium to control my high blood pressure without medication. It is working! I eat between 650 - 1500 daily. That means VERY little processed food. Lots of veggies, Ms. Dash, limes, hot pepper flakes and I am good to go. Lots of dry beans, frozen talapia, no salt canned tomatoes (make my own sauce) swiss cheese (lowest sodium amount) no salt peanut butter. I am an avid label reader. Fresh and frozen veggies, and low sodium choices in crackers and grains, etc. When I eat out, I asked that no salt be added to my veggies and fish choices. Once you wean yourself off salt. EVERYTHING tastes extra salty.
  • FitbeTMF
    FitbeTMF Posts: 251
    Processed food = salt overload

    SO true. I tried finding a frozen dinner once. Even the so called healthy options were minimum 400mg salt. No thank you
  • MyM0wM0w
    MyM0wM0w Posts: 2,008 Member
    I had a stroke last March due to uncontrolled hypertension so I'm limited in my sodium as well. I try to keep it below 1600mg per day.

    As was said before, anything processed is going to have more(usually a LOT) of sodium.

    Frozen is better than canned
    bagged is better than canned (think dry beans)

    It takes some time but it's not so bad once you get used to it.
  • ItsSoYummy
    ItsSoYummy Posts: 9 Member
    MFP has mine set at 2500 but my doctor wants me to keep it between 1600 and 2000. My BP was out of control. In fact so high during a routine physical that they couldn't read it. Top number was over 300. By the time I got to the ER, they got a reading of 286/230 or something like that. I felt fine but the doctors never saw one read that high. I ended up in the hospital for a week while they worked to get it down. It's under control now with meds and diet. As I shed pounds, I should be able to cut back on meds...I hope.
  • MyM0wM0w
    MyM0wM0w Posts: 2,008 Member
    MFP has mine set at 2500 but my doctor wants me to keep it between 1600 and 2000. My BP was out of control. In fact so high during a routine physical that they couldn't read it. Top number was over 300. By the time I got to the ER, they got a reading of 286/230 or something like that. I felt fine but the doctors never saw one read that high. I ended up in the hospital for a week while they worked to get it down. It's under control now with meds and diet. As I shed pounds, I should be able to cut back on meds...I hope.

    Ok, wow! That's just about where my BP was the night I had the stroke. You were *extremely* lucky you caught that in time. I'm glad you're home and it's more controlled.

    I aim for 1600. The occasional meal that's double that doesn't do too bad but if I go over for a day or two in row then things get dodgie and I have trouble getting it back down again.


    Feel free to add me if you want to talk, I hope you get it sorted out ad off the meds!
  • pineygirl
    pineygirl Posts: 322 Member
    I track sodium...I try to stay under 1500mg/day and really aim for under 1000mg/day. I'm trying to control my hypertension without medication. It's hard because even things like eggs, milk, chicken and seafood contain sodium.

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