Salt intake

bsbeckel
bsbeckel Posts: 2
in Health and Weight Loss
Hello My name is bsbeckel I'm with my fitness pal. I want to know the healthy amount of sodium intake for the day is ? There is so much sodium in almost all of our food. There is 1400 mg in a can of green beans I try to eat one every now & then with other foood

Replies

  • happydaze71
    happydaze71 Posts: 339 Member
    Hi :smile:
    I don't add salt to anything anymore. I'd also get rid of the canned veggies... they are loaded with salt and the salt leaches out al the vitamins. Fresh or frozen is best.
    The only real way to avoid the sodium creeping up is not to eat anything processed. Sad but true!
  • joanneg572
    joanneg572 Posts: 54 Member
    Congrats on your weight loss so far!
    Here is some info I found on www.mayoclinic.com...
    "The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease. "
    Hope that helps!
  • 257_Lag
    257_Lag Posts: 1,249 Member
    I have found through this journey that I am HUGELY affected by sodium. My BP is down 10 points on both numbers in 3 months and a bad sodium days adds POUNDS to the scale the next day.

    1500 is very hard but I stay under but the RDA of 2500 is pretty easy to stay under. The simple answer is to eliminate most processed foods and read your labels carefully. Pickles and olives are absolute killers when it comes to sodium.

    It's incredible how your taste buds change after adjusting to a lower sodium level. Things taste differently but in such a good way!

    Good Luck
  • iggyboo93
    iggyboo93 Posts: 524 Member
    There is so much hidden salt in processed foods. This is a list with surprisingly high amounts of sodium:
    1. Bread (store bought)
    2. Deli Meats (2 ounces could contain half your daily allowable sodium intake)
    3. Pizza
    4. Chicken breast (they inject brine to plump up the meat - check the label - not all chicken is altered this way)
    5. Canned soup
    6. Processed cheese
    7. Cereal
    8. Jarred spaghetti sauce
    9. Condiments
    10. Salad dressing

    Best thing to do is read the label.
  • amann1976
    amann1976 Posts: 742 Member
    that is something you would have to take up with your doctor. everybody is different some people actually have low bp and need extra salt in their diets. some people have high bp and need salt restrictions.
  • glovepuppet
    glovepuppet Posts: 1,710 Member
    my blood pressure is low. like 70something over 50something.
    i can eat however much salt i like.

    i just posted to gloat really :smile:
  • GormanGhaste
    GormanGhaste Posts: 430 Member
    I'd get rid of the canned veggies... they are loaded with salt and the salt leaches out al the vitamins. Fresh or frozen is best.
    I do think fresh vegetables are very important, but in certain situations canned veggies are undeniably convenient. It's easy enough to buy canned veggies that don't have added salt (a serving of no-salt-added green beans has 15 mg of sodium), and there's nothing wrong with eating them on occasion.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I stick with frozen/fresh veg instead of can. If I do have something canned, I buy "low sodium" and rinse it before preparing. Not much processed foods, but I am still usually over as I eat anywhere from 3000-5000 cals a day depending on my fitness regime. I just try to guzzle water down to help combat the high sodium intake.
  • laele75
    laele75 Posts: 283 Member
    It is actually not that hard to stay under 1500mg a day. I do it most of the time. I have bad high blood pressure I am taking two medications for. It's getting better, but like losing weight, that's a slow process too.

    Read the nutrition labels. Especially on the foods the poster above me suggested. Also watch out for 'low calorie', 'low fat' and 'diet' foods. When they take out sugar and fat, they often make up for the lack of flavor with sodium instead.

    I am not going to advocate completely clean eating (because even I indulge in process junk, just a lot less of it) but really, raw fruits and veggies are great. The only thing I eat out of a can anymore is heart healthy soup. Because it's just easier to keep control of the sodium intake if I know EXACTLY what went into.

    Also, smaller portions mean less sodium. A single portion of potato chips or triscuits has half the sodium of a slice of bread. If anything, portion control is important.
  • GKoz004
    GKoz004 Posts: 87
    Rinse the canned veggies! I'm not sure how much gets rinsed off, I think I saw a study somewhere (I'm sure it's on google), that rinsing gets rid of at least 20% of the sodium. If you wanna get weird, you can rinse canned tuna too. I did that for a while, but then I figured a little sodium once in a while won't matter as long as everything else is kept in check.

    Also, potassium and water intake help to balance sodium levels.

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