Sodium intake

AndreaRose0000

I'm having a really hard time staying under my sodium goal. I am on a extremely tight budget and my sodium intake is always over everyday yet my calorie intake is very low.... Does anyone have any good ideas in what to do

257_Lag

Look at your history and see where that sodium is coming from. Most likely it is processed foods. If you are on a budget you might have Top Ramen in your pantry. One package has 1500 sodium!

More whole foods is the answer. Pasta is a good choice but make your own and don't salt the water.

AndreaRose0000

I've been eating a lot of romaine salad with the new lean cuisine salad starters added some chili beans and tomatoes with jalapeños for flavor. For breakfast and lunch I've been having oatmeal

melindasuefritz

Low Sodium Foods
1-150 mg per serving
Beverages
Beer, wine, coffee, tea
Fruit drinks, soda pop, Kool-Aid

Breads and Cereals
Breads, white, whole grain
Cakes, cookies, crepes, doughnuts
Cereals: cooked, granola, puffed rice, puffed wheat, Shredded Wheat
Crackers: graham, low salt, melba toast
Pasta: macaroni, noodles, spaghetti, rice

Condiments
Butter, margarine, oil
Horseradish, mustard, spices, herbs, sugar, syrup, Tabasco, vinegar

Dairy Products
Cheeses: cream, Monterey, Mozzarella, Ricotta, low salt types
Cream: half & half, sour, whipping
Ice cream, sherbet
Milk
Non-dairy creamer

Fruits and Vegetables
All fresh fruits and vegetables
Frozen fruits and vegetables (without sauces)
Vegetables, canned: low sodium or rinsed

Main Dishes
All unprocessed meats, fish, and poultry
Eggs
Peanut butter
Tuna: low sodium or canned that you rinse

Snacks
Low salt products
Nuts, unsalted
Popcorn, unsalted

melindasuefritz

Here is a list of foods recommended while enjoying a low sodium diet.

Protein
•Six ounces daily of any fresh or frozen beef, veal, lamb, pork, poultry and fish without salt or sodium in the preparation
•Low sodium water packed tuna or salmon
•Eggs and egg substitutes
•Unsalted nuts
•Low sodium nut butter
•Dry peas and beans

Dairy
•Low sodium cheese or cottage cheese
•Yogurt
•Skim milk
•Cream
•Non-dairy creamers
•Sour cream
•Ice cream

Grains
•Cereals cooked without added salt
•Brown or white rice, pasta, prepared without added salt
•Unsalted popcorn
•Bread, bagels, English muffins, crackers or bread sticks without salted tops
•Most cereal, read the labels
•Most grains, prepared without sodium or salt

Vegetables
•Fresh, or frozen (without salt or sodium added)
•Salt-free canned vegetables
•Vegetable juices without salt or sodium added
•Low sodium tomato sauces

Fruits
•Any kind of fruit
•Fruit juice, fresh or frozen

Fats
•Olive oil, other cooking oils
•Low sodium mayonnaise
•Unsalted butter, margarine
•Low sodium salad dressings

Condiments and Extras
•Spices and herbs without sodium or salt
•Vinegar
•Lemon
•Fresh horseradish or prepared without added salt
•Baking powder and baking soda (baked products only)
•Cream of tartar
•Mustard
•Tabasco sauce and low sodium chili sauces
•Mrs. Dash and other sodium free seasonings
•Yeast
•Jams and jellies
•Low sodium Ketchup


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JessHealthKick

hey,

I have trouble too... I have soy-sauce with so many things I eat. I try to stay under 2500 as much as possible. Some days I go a bit over (like today) and others I am under. I tend to over-estimate servings rather than underestimate, I feel this is a factor in why I'm over.

Try to get rid of highly processed foods. Unless eggs, vegetables and raw meat are really expensive, you should be putting your health first. You'll have more energy and feel so much better once you scrap the junk!

Jess

ValMartin79

Increase your potassium and try to reduce sodium. It is hard even while eating healthier foods.

read these:
http://www.livestrong.com/article/485693-what-counteracts-sodium/
http://www.livestrong.com/article/506212-how-to-counteract-too-much-sodium-in-a-diet/

They have a ton of excellent articles to help you eat better.

AndreaRose0000

Thank you guys sooo much