Argh! Always going over in sodium! HELP!

kendraleigh88
kendraleigh88 Posts: 77
in Health and Weight Loss
Hey guys.
I'm sure this comes up a lot, but I keep going over in my sodium every day.
Do you guys have any advice on how to keep sodium down? What ELSE should I be eating?

Thanks!
(My food diary is open to public!)

Replies

  • YoungDoc2B
    YoungDoc2B Posts: 1,593 Member
    Processed foods = high sodium.
  • BaileyBoo13524
    BaileyBoo13524 Posts: 593 Member
    ^^ This cut down on processed foods they are filled with sodium.
  • wftiger
    wftiger Posts: 1,283 Member
    Remove or limit to one meal:
    Frozen meals/canned meals
    All lunch meat
    All fast food
    Most bakery items (this includes any and all breads unless you make them yourself)
    Condiments
    All snack foods (especially if salt is in the title)

    So you can eat fresh fruit, vegetables and meat. It's actually kind of easy if you go Primal but that is a big commitment. You have to make all your own food and carry snacks with you.
  • amymarie8709
    amymarie8709 Posts: 329 Member
    Hey, I took a quick look at your diary. If you don't have high blood pressure, don't worry too much about sodium. If you eat A LOT of processed or pre-packaged foods, that has A LOT of sodium in it to make it last longer. When shopping, try to stay on the outer perimeter of the store. More fresh and organic is better for you. The further into the middle of the store you go, the more processed it is. And last but not least, DRINK WATER!!!!!! At first you will probably feel kind of like a balloon, but that's just because of the sodium that is already in your body. After a few days your body will basically release everything....let's just say more bathroom breaks till you find a good balance for you. It's recommended to drink half your body weight in oz of water. 8oz for the average person, but that's with about 2000g of sodium in your diet. More sodium=more water. I try to drink about 12-20cups of water/day depending on what I eat that day.
    I hope this helps.
    PM me if you have any questions.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    Cook your own food from scratch and you will usually be under in sodium. All the canned stuff and processed junk is just packed with it.

    ETA: Eating foods that are high in potassium helps to mitigate some of that sodium intake.
  • needamulligan
    needamulligan Posts: 558 Member
    Processed food and restaurant food is LOADED with sodium. The more you prepare your own food the closer you will get to or below your limit.
  • drmerc
    drmerc Posts: 2,603 Member
    Hey, I took a quick look at your diary. If you don't have high blood pressure, don't worry too much about sodium.

    this
  • judcost
    judcost Posts: 33 Member
    So along with everybody, PROCESSED food, but also I would avoid that popcorn seasonning. It's like putting salt on already salted popcorn.
  • YoungDoc2B
    YoungDoc2B Posts: 1,593 Member
    Hey, I took a quick look at your diary. If you don't have high blood pressure, don't worry too much about sodium.

    this

    A diet high in sodium CAN lead to HBP, no? Not a very good idea to overlook it completely.
  • amymarie8709
    amymarie8709 Posts: 329 Member
    Hey, I took a quick look at your diary. If you don't have high blood pressure, don't worry too much about sodium.

    this

    A diet high in sodium CAN lead to HBP, no? Not a very good idea to overlook it completely.

    Didn't mean to make it sound like she should overlook it completely. That is why I emphasized to drink A LOT of water towards the end of my statement. The water will help flush some of it out of the body. Thank you for pointing this out. Very good correction. :)
  • wahmx3
    wahmx3 Posts: 633 Member
    You need to make at least 1 meal a day yourself, stop eating out so much! All those frozen/boxed/processed things are HIGH in sodium, keep them to 1 meal a day or less if possible. Watch your sauces.... make your own salads and you can control what dressing and how much you use. Cheese is high in sodium, but at least it has many other nutrients that make it worth eating. If you must eat pizza that often, make your own crust from scratch or use a whole wheat tortilla as your crust. I love pizza too but I make mine with the tortillas and only put vegies on them. Add more vegies and fruits to your day. What eggs are you using for your breakfast? I don't think my omlettes are very high in sodium. Have a look at my dairy for other ideas although I am far from perfect, sodium is one thing I try and watch.
  • kendraleigh88
    kendraleigh88 Posts: 77
    Going to drink more water for sure.I've also been trying to make meals at home from scratch but I must say it's quite difficult with my schedule BUT that's not an excuse..I'm going to make the effort and try to do that.
    Thanks, guys!
  • amymarie8709
    amymarie8709 Posts: 329 Member
    Going to drink more water for sure.I've also been trying to make meals at home from scratch but I must say it's quite difficult with my schedule BUT that's not an excuse..I'm going to make the effort and try to do that.
    Thanks, guys!
    Hey. My mom has a really hectic schedule as well, so she does batch cooking on the weekend. she preps and prepares as much as she can on Sunday so it's all ready for the week. It makes it a little easier later. Good luck!!!
  • kendraleigh88
    kendraleigh88 Posts: 77
    Hey. My mom has a really hectic schedule as well, so she does batch cooking on the weekend. she preps and prepares as much as she can on Sunday so it's all ready for the week. It makes it a little easier later. Good luck!!!

    That's exactly what my mother told me to do and I plan on spending a day doing just that!
  • Anna800
    Anna800 Posts: 639 Member
    You can buy low sodium soy sauce.
    What is DFAC scambled eggs? I make eggs without salt by adding celery salt, onion powder and basil to it.
    Limit your frozen meals to once a week. You can make a big pot of soup on Sundays.
  • zeebruhgirl
    zeebruhgirl Posts: 493 Member
    Processed foods = high sodium.

    That's it.
  • DaBossLady24
    DaBossLady24 Posts: 556 Member
    Processed foods and most foods from restaurants = HIGH sodium... I've been working on mine too, so you're free to look at my diary or add me as a friend!

    Good luck and great weight loss so far! :flowerforyou:
  • caitlyn30
    caitlyn30 Posts: 207 Member
    Its eating out and processed foods. or even that salisbury steak weight watchers you had - a lot of sodium. you'd be better off getting a real steak and eating it, a steak you make yourself is not bad at all.
    sodium doesn't affect some, but for me it affects me a lot. I can gain 3 lbs on the weekend just from the sodium and it takes me days to lose it.
  • aweigh2go
    aweigh2go Posts: 164 Member
    Hey, I took a quick look at your diary. If you don't have high blood pressure, don't worry too much about sodium.

    this

    A diet high in sodium CAN lead to HBP, no? Not a very good idea to overlook it completely.


    Not only can it lead to HBP, it can stall your weight loss because you will retain water.

    I too, was a high sodium consumer. I've started cooking everything at home. One other thing to do is to plan you meals out before hand. If you MUST eat out, pick and choose your meals.

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