PLEASE HELP - SODIUM keeps going over on my meals

johnguitarman
johnguitarman Posts: 56 Member
in Health and Weight Loss
I have a problem.I am trying to keep my sodium at the daily recommended level of 2300mg a day but I am having a tough time doing it. My Bodymedia Fit says I need 2320 calories a day and I keep going over my sodium limit from a few hundred to a little over a 1000 a day. Everything seems to have high sodium in it. I try to eat low sodium meals but it all ends up adding up. I dont put salt on anything.

I need some good food choices that are low in sodium. Something that I can get good quality healthy meals without alot of sodium.

Any ideas?

Thanks

John

Replies

  • ArtGeek22
    ArtGeek22 Posts: 1,429 Member
    I would suggest eating more fresh fruit and veggie (always low in salt) with homemade dips (hummus/black bean dip/etc), then you can control the salt :smile:
  • CoachReddy
    CoachReddy Posts: 3,949 Member
    I have a problem.I am trying to keep my sodium at the daily recommended level of 2300mg a day but I am having a tough time doing it. My Bodymedia Fit says I need 2320 calories a day and I keep going over my sodium limit from a few hundred to a little over a 1000 a day. Everything seems to have high sodium in it. I try to eat low sodium meals but it all ends up adding up. I dont put salt on anything.

    I need some good food choices that are low in sodium. Something that I can get good quality healthy meals without alot of sodium.

    Any ideas?

    Thanks

    John

    whole foods. :)

    check out my diary. 3-4,000 cal a day and under 2,300mg sodium
  • ProudMotherof4ProudWife2007
    ProudMotherof4ProudWife2007 Posts: 307 Member
    I compare brands when I'm shopping to see what has the lower sodium,Fruit and veggies are good some dried fruits or i find items that say low sodium or if it's to high i wont eat it and when you do go over make sure you drink extra water
  • fortimer
    fortimer Posts: 21 Member
    That's funny. I just noticed this happened to me the last few days too. I guess I'm going to try some low sodium alternatives, as you mentioned, there seems to be salt in everything! Also going to boost the fruits and veggies somewhat too...
  • lapinco
    lapinco Posts: 23 Member
    I had the same problem when I first started out. Fresh or frozen vegetables have alot less sodium than canned vegetables, fresh tomatoes or less sodium canned tomatoes, less sodium soups, broths, bacon and dry beans instead of canned beans are also good choices to reduce your sodium intake. If you have to use canned vegetables, rinse them with water before cooking and that will reduce some of the sodium. Alot of the frozen meals are really full of sodium.
  • dorthymcconnel
    dorthymcconnel Posts: 237 Member
    i havent looked at your food diary so forgive me if I'm barking up the wrong tree, but if you eat out a lot or eat prepackaged foods, there is a lot of sodium in those. If you use recipes that call for "cream of" soups, google a homemade version. Canned soups are notorious for having way too much sodium in them. I had to give up my husband's stroganoff until we can take the time to replace the cream of mushroom with a homemade version.
  • JamieG8991
    JamieG8991 Posts: 1,203 Member
    It's hard not to go over sodium. I do almost every day!
  • koshkasmum
    koshkasmum Posts: 276 Member
    Its hard to give you a specific reply as your diary is closed so I can't see what you are eating now.

    I can say for sure that if you are eating at restaurants (partifcularly fast food ones) and/or if you are eating prepared food from the grocery store (like frozen meals or prepared hamburger patties etc.) or processed stuff like canned soups and,veggies, processed meats like ham, bacon, deli or lunch meats, or processed meat specialties like chicken or fish fillets with seasoning or breading its almost impossibe to avoid too much sodium.

    Eat fresh unprocessed foods - fruit, veggies, grains, meats, etc. that you cook yourself. My dietitian suggested that checking labels and avoiding food with more than 400mg of sodium per serving - and aiming for 200 mg per serving or less works pretty well too.

    I hope this helps. Good luck and good health to you.
  • cwaters120
    cwaters120 Posts: 354 Member
    My first and most important suggestion is to eat more whole fruits and veggies. Use whole meats and salt them sparingly. Use dill and celery to mimic salt in foods.

    Also, switch your cooking salt to fine sea salt. Fill your shakers with that instead of regular table salt. In your shaker, you can reduce the sea salt and add in a little celery seed and dried dill weed to cut the sodium but not lose the flavor. I was a cook by trade for over ten years, this is what we offered on our "restricted diet" menu as an option if people wanted added salt. Also, fresh lemon juice and zest really brighten most foods. Use it instead of butter on veggies and such.
  • CoachReddy
    CoachReddy Posts: 3,949 Member
    It's hard not to go over sodium. I do almost every day!

    it's really not, just eat more whole foods!
  • iggyboo93
    iggyboo93 Posts: 524 Member
    I just changed my sodium limit from 2500 to 1500 here due to high blood pressure. It is really hard - but I'm continually making modifications so I hope to be at 1500 mg soon. Stuff I've learned:
    1. Most cheeses (including Laughing Cow) are now off limits. Just glad there is still low sodium swiss.
    2. Making your own chicken broth can really cut your sodium intake.
    3. Google the top 10 high sodium foods - it's heartbreaking but good information to know. (cereal?!?!? cereal!?!?)
    4. Switched to low sodium alternatives at every turn - butter, ketchup, soy sauce, etc.
    5. Just put away the salt shaker - switching to sea salt won't lower your sodium intake - it's just a different source of salt
    6. Try to eat as much whole foods as possible and stay away from anything in a can or a frozen food tray.
  • DicePatch
    DicePatch Posts: 1
    Same problem...before I started my fitness pal, mine must have been astronomically over. I'm not adding any salt, and avoid buying foods with added salt. I can't seem to avoid going over my limit...
  • carriepbm
    carriepbm Posts: 58 Member
    Same problem with BP and need to reduce sodium.
    Some of my pantry staples include:
    --Keystone Brand Chicken Broth with no salt added
    --Kitchen Basics Vegetable Stock with no salt added
    --Kroger Brand Diced Tomatoes in juice with no salt added

    Check around and you may find other brands in your area.

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