Sodium

tulsaBill

How do you keep your sodium in check. 2500mg a day seems almost impossible to do. I don't add any table salt to my food anymore and I'm still 2x over every day.

colorslide

Have you tried getting low sodium options of your foods?

staceymoyer1

Sodium seems to be my issue too. Like you I don't add table salt to anything. I think my problem is being lazy and having Progresso Light soup during the week for lunch. I need to get away from canned stuff!

sarahkateo

I also have huge problems staying under my sodium goals, which I pay attention to mostly for my blood pressure. But I'm also a really big fan of pre-packaged foods like canned soup, lunchables and Lean Pockets, which are packed with extra sodium by the manufacturers. Luckily, I've learned to avoid fast food, which is a sodium NIGHTMARE, but still get cravings for those Lipton Pasta Sides, which are also loaded with sodium. Sometimes, even the Lower Sodium options still add in 25-30% of your daily value (especially true with soups, many of which boast over 50% of sodium DV).

sarahkateo

Exactly! Progresso is my biggest demon as well. So easy to just grab a can and cook at work.

colorslide

Hope you don't mind, but I looked at your diary. My advice would be to stay away from processed, canned, or otherwise pre-packaged foods. Try switching out a couple of things at a time with whole foods and see how that works.

AliceNov2011

Looks like your biggest problem is sandwiches! Make your own and your problem will be solved!

Oh, yes, and unsalted butter... ;c)

udallmom101

I have began to watch my sodium, and have come to the conclusion it isn't that hard to stay under when I do not eat a lot of processed foods. When I eat processed stuff that I love - food from Schwan's or Lean Cuisines I have trouble. Clean, whole foods have been a life saver most days.

KodAkuraMacKyen

Sodium is a *kitten* and I struggle getting my protien in without going over on sodium. I struggle with sodium every day. Stay away from processed foods as much as possible. That should help.

dawn_eichert

Same boat here. The only days that I stay reasonable on it is when I cook from scratch type stuff. Fresh meats and veggies type stuff. Anything processed has a ton of sodium in it as well as anything that is "light" or "Fat Free" because they replace the fat with sodium for taste purposes. Unless you have a health concern that requires you to very carefully watch sodium, don't stress about it too much but awareness alone has helped me reduce it. I go over most days and so far it hasn't been an issue for me (of course I am pending labs as we speak).

Watch the processed meats, cheeses, packaged foods, canned foods. For quick vegies, go frozen instead of canned has really helped me.

Good luck

MyM0wM0w

I'm on a 1500 mg/day sodium diet by my Doc and it took some getting used too.

No canned or overly processed foods, they automatically contain too much sodium to fit into your day.
Fast food is pretty much out of the question with a few specific exceptions
Restaurants are for occasional eating only
Shellfish is always high in sodium (makes sense... lives in salty water=salty)
Lunch meat, even low sodium varieties, are still very high in sodium.
Diet Pop has sodium and it really ads up if you drink a lot of it.
Anything that advertises as 'fat free' automatically has more salt(and sugar) in it.
Cook your own food from scratch, it's the only way to really control your sodium.

Ge0rgiana

Stop eating processed food and start cooking for yourself. That's it.

NovemberJune

I'm usually around 1500 mg for 2000 calories. Canned soup, restaurant food, and packaged meals are really high! Jarred salsa and sauces are pretty high too. I eat a lot of chicken and veggies seasoned with Mrs. Dash. I make my own soups with homemade chicken stock or I make sure I find the kind that has like 70 mg of sodium per serving instead of 500. I try to only buy food "products" (bread, sour cream, peanut butter, cereal, etc) that have about a 1:1 ratio of sodium:calories. Cheese would be the exception, especially when I buy laughing cow cheese

BTW it's been a slow process. If I look back at my diary from 2 years ago, I have lots and lots of 3000+ mg of sodium days. Don't be too hard on yourself and just try to make slow changes to lower it over time.

emih29

You will never go over if you make your food yourself. I have mine capped at 2200 and when I make all my food I never come close. If I try to eat out (even healthy) it never works.

KenosFeoh

Check the sodium on all labels when you shop. There are usually lower sodium options in each food group.

Plus make more of your own meals from scratch; then you control exactly how much sodium goes in.

trogalicious

Stop eating processed food and start cooking for yourself. That's it.

yup. this is pretty much it.

Calidiva3j

I literally just saw a segment on Dr. Oz about Sodium intake and the nutritionist on the show said she actually recommends 1500mg/day!

I changed my macros on here to try to stay at that. Today I'm already doing ok with it, but that's because I eat clean and NO processed foods.

Prepare yourself clean, whole foods and sodium won't be an issue since you don't already add it at the table!

Good Luck!

mgreenham

Yeah the evil twin of calories... Food mfg use it to "punch up" the taste of low calorie foods. Well all foods really. Even name brand top shelf meat processors (Boars head, Jenni O, Butterball) all use brine injections to help moisten their meat. So even turkey and chicken can push you over the top!!

Organic non brined or overly processed foods, lots of fresh vegetables otherwise you will almost ALWAYS go over your sodium numbers..

loril13

I have the same issue. I have a healthy choice soup or a lean cuisine frozen meal for lunch at work almost everyday. Inexpensive, portable and easy.

To compensate for that I try to keep my snack choices as low in sodium as possible. I'm the crazy lable reader in the snack aisle at Stop & Shop. I also try to keep our dinner lower in sodium.

With just havin the one pre-packaged meal a day, I am usually able to stay below the 2500mg of sodium. Some days are better than others.

lovinmyselfagain

I have my sodium goal set at 1500 a day, I think a 1000 less than what MFP sets it to and usually 5, 6 days out of the week I have no problem staying within that goal. But, whenever I eat turkey slices, shrimp, canned beans, or soup I'm always over. I would say reduce or eliminate processed, pre-packaged foods, buy reduced sodium options whenever possible, and make sure to rinse canned beans, etc to reduce the sodium. And drink more water on higher sodium level days.

cwolfman13

More whole foods in their natural state...less processed, pre-packaged foods like canned and jarred items. Shop the perimeter of your grocery store.

3laine75

Had a nosy at your diary as I'm very rarely over. Like others have said its the processed stuff. Try making your own tacos etc - you'll find stuff you make yourself tastes better too.

Don't know if you guys have heard about the horse meat scandal we're having over here but I think it's actually been a good thing - people are going to the butchers and actually cooking a meal instead of feeding their kids the frozen crap they usually do. I'd be more worried about all the preservatives and emulsifiers in this stuff than the actual horsemeat.

Btw I don't eat completely clean or anything myself - quarter pounder for dinner tonight

gpizzy

If you're eating prepared foods, you will more than likely have a higher sodium intake. I am now eating a lot of clean/whole foods and my sodium is under consistently.

bugaha1

When looking for deli meat look for low sodium and have them cut you a piece to try. I recently picked up some Boar's Head - Blazing Buffalo Style Roasted Chicken Breast from Walmart. One serving was 390 sodium, about half to a third normal processed meat. I also eat Cheerios Plain and they are about half what your choice is. But i agree WHY do they put sodium in everything? Even if you make your own foods you'll still come close to or go over in sodium levels.

Vmax1992

My total salt a day is 1500mg, and I normall do not go over 1000. Stay away from lunch meats of any kind, canned veggies, meats, soups etc. Remember....low salt listed on the can means nothing. It is lower then the reg. version which is way to much anyway. Your body needs some salt, but no where near the 2500mg mark. Last cardio doc. I spoke with said a couple hundred is all the body really needs to function. Cut out processes, as it equals salt. Breads have way to much salt. Baking soda is a salt and is in bread products. Cut back a little at a time to allow your taste buds to adjust. After awhile of doing this you will not miss it and if you were to eat something with the now normal amount of salt, you will notice the difference. I have high BP and really need to watch the stuff, but have not found it an issue. BTW, my evening treat is a shot of bourbon on the rocks......no salt on that.
Also watch eating out......everything is loaded with salt. Go to better places to eat that do not mass prepair foods. You can request less or no added salt. This cuts down on the eating out, as well as the salt...LOL

emih29

I just changed mine to 1500.

Dawmer299

I also watch my sodium. I'm not always under but it is much easier now that I pay much closer attention. I try to always read the labels when buying something new or different. Like others have said, cooking at home and staying away from the prepackaged food helps a ton.

mariapuhl

Slightly random... I went and looked at your diary, and was like "TACO BUENO!? I wonder if this guy is from Tulsa...."

I guess the name was an obvious clue. Haha.