Sodium!
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stephaniemarie416
Posts: 49 Member
So I have been logging on here for a while, and recently took a break for a month or two because I was super busy and always forgot to log (plus I reached my goal weight and wanted to see how I could do by myself 
). Anyways, I recently started logging again and decided to cut my carbs a bit so while changing my goals in MFP I also noticed that the sodium intake limit was defaulted as 2,500. I've heard from multiple sources that you should stick to 1,500 or less mg of sodium per day (what do you all think about this as well?) so I changed my goals accordingly, but have found that I am constantly going over my sodium by 200-400mg (over the 1,500) per day and I've struggled to tweak my diet enough to keep this in check.I don't add salt to my food and generally try to avoid processed foods as much as I can (with the exception of the occasional Lean Cuisine meal when I am running late and can't make a lunch before work). What changes have you guys made to decrease your sodium intake? Have you made any substitutions or cut anything in particular out?I need advice pleaseeee!!!
). Anyways, I recently started logging again and decided to cut my carbs a bit so while changing my goals in MFP I also noticed that the sodium intake limit was defaulted as 2,500. I've heard from multiple sources that you should stick to 1,500 or less mg of sodium per day (what do you all think about this as well?) so I changed my goals accordingly, but have found that I am constantly going over my sodium by 200-400mg (over the 1,500) per day and I've struggled to tweak my diet enough to keep this in check.I don't add salt to my food and generally try to avoid processed foods as much as I can (with the exception of the occasional Lean Cuisine meal when I am running late and can't make a lunch before work). What changes have you guys made to decrease your sodium intake? Have you made any substitutions or cut anything in particular out?I need advice pleaseeee!!! 0
Replies
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Really the biggest thing about your sodium intake is going to be your blood pressure.
If it's not really high, then you don't necessarily have to worry too much about going "over" whatever limit is set. I think you can get one of the at home auto cuffs pretty cheap.
I actually have the exact opposite problem. With my diet I literally put salt on everything so that I can keep a normal BP. If I don't keep my salt intake up my BP usually drops to around 90/70 and I get bouts of orthostasis.0 -
Its an individual thing in my opinion. For me I've learned that if I stick to 2000mg or less I am less bloated and my muscles can be seen a little better the next day. 2500 is my max - if I go over that I can feel it the next day. I'm not sure if I could do less than 2000 as many of my deli meats and fish I eat have a good amount of sodium. 2000 is my lucky number.
Its one of those numbers that can be adjusted accordingly. However, be advised that having a low sodium diet like yours (1500) can have ill effects too. Meaning your body will get used to it, so if you have a big Chinese Buffet one day or go to a party and have chips and salsa...your body will suck all if it up. May take you 2-3 days to flush it out. I never used to care much about sodium but now that I've restricted to 2000 I can always tell the next day whe I bust 3000!!0 -
Thanks so much for the advice guys! I may try to up my sodium intake to 2,000 max instead of the 1,500 looking into it again it seems that strict of a diet is more recommended for those who have preexisting health conditions which I luckily do not have. I am always going over since I've changed that goal anyways. I actually have blood pressure on the lower side so I think I'll be ok. Thanks again for the help 0
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When I researched sodium, I saw that the important factor is to have your potassium level be approx. double what your sodium intake is. I try to stay around 1500-2000 mg of sodium but shoot for about 4000 mg of potassium a day. I don't agree with the myth if you don't have high blood pressure don't worry about it, it's like saying you don't have lung cancer so don't worry about smoking, or you don't have diabetes so who cares if your fat etc...0
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Hey, OP:
Here's some ridiculously easy changes you can make-
(a) Frosted Mini Wheats - No Sodium at all. At all.
(b) Whole Foods sells no salt added beans for a dollar a can. They're delicious.
(c) The less processed or "shelf stable" you eat, the better off you are.
Good luck!0 -
I have hypertension so I try to keep mine around 2,000 mg. That said, it also really depends on you activity level. If you're active and you sweat a lot, etc you will need more...sodium is an essential electrolyte and necessary to balance out your bodies PH. Not having enough sodium can be just as bad as too much sodium. Also, you want to hit an appropriate ratio of sodium to potassium. They work in conjunction together...the more sodium you have, the more potassium you should have. I shoot for 2,000 sodium to 4,500 potassium for my hypertension.0
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I am 100% aboard the watching the sodium bandwagon. Its amazing how much is in all kinds of things. It took me weeks just to get it to below 2500 on a regular basis and maybe thats why I havent lost as much as quickly as some people on here. Recently, I've gotten better at keeping below 2500 mgs but it still takes some work. I cant imagine trying to go to 1500mgs. Vegetarian breakfast like oatmeal seems to help but I always like to have skim milk with it which is reasonably high in sodium but doesnt blow it out of the range. I also get take out food at lunch which is typically very high in sodium. Home cooked meals for all your meals would be the number one thing I could do to get mine down further but I'm just not ready to do that for lunch yet. Sorry to go on and on here but sodium is truly one of the trickier things as far as I am concerned.0
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The Sodium watch of 1500 mg is the default Min for the body to function properly as per the American Heart Association. I will say that most people eat close to 3 or 4 thousand mg on a daily basis of Sodium. A diet with little to no Potassium, and high in Sodium will cause blood / body / weight issues quickly. The defaults of MFP are very good guidelines to follow.
My personal goals are to have at least double my Potassium intake vs my Sodium intake. This diet choice has made a very good turn around on my health, but it is not for everyone. Water, Sodium, & Potassium are the key ingredients of the body. Just remember these key points
1) Sodium daily intake will be in the body till it is excreted in some manner. (refer #3)
2) Potassium daily intake will reset to zero after you wake from sleep.
3) Potassium will find and escort Sodium out of the body as per mg. ( 1 Potassium mg escorts out 1 Sodium mg ) This only stays in sync if the water intake is continual.
(ex: Soda equals more sugar & calories) Water has no calories, and is quite delicious :-)
Also not all those low Sodium foods are good for you. The manufacturer adds even worse items for the body than Sodium to make up for it. Keep an eye on the labels of ingredients & always eat in moderation. :-)0 -
When I researched sodium, I saw that the important factor is to have your potassium level be approx. double what your sodium intake is. I try to stay around 1500-2000 mg of sodium but shoot for about 4000 mg of potassium a day. I don't agree with the myth if you don't have high blood pressure don't worry about it, it's like saying you don't have lung cancer so don't worry about smoking, or you don't have diabetes so who cares if your fat etc...
That's a good point about the "don't worry about it" thing. If you don't mind me asking, how do you keep your potassium intake so high? I struggle with keeping 3000mg per day.0 -
I am 100% aboard the watching the sodium bandwagon. Its amazing how much is in all kinds of things. It took me weeks just to get it to below 2500 on a regular basis and maybe thats why I havent lost as much as quickly as some people on here. Recently, I've gotten better at keeping below 2500 mgs but it still takes some work. I cant imagine trying to go to 1500mgs. Vegetarian breakfast like oatmeal seems to help but I always like to have skim milk with it which is reasonably high in sodium but doesnt blow it out of the range. I also get take out food at lunch which is typically very high in sodium. Home cooked meals for all your meals would be the number one thing I could do to get mine down further but I'm just not ready to do that for lunch yet. Sorry to go on and on here but sodium is truly one of the trickier things as far as I am concerned.
I totally agree. I try to bring leftover/home cooked food for lunch as often as possible but sometimes I'm so busy I just don't have the time for that
I'm glad I am not alone, however I hope you are having more luck keeping your sodium levels down! 0 -
The Sodium watch of 1500 mg is the default Min for the body to function properly as per the American Heart Association. I will say that most people eat close to 3 or 4 thousand mg on a daily basis of Sodium. A diet with little to no Potassium, and high in Sodium will cause blood / body / weight issues quickly. The defaults of MFP are very good guidelines to follow.
My personal goals are to have at least double my Potassium intake vs my Sodium intake. This diet choice has made a very good turn around on my health, but it is not for everyone. Water, Sodium, & Potassium are the key ingredients of the body. Just remember these key points
1) Sodium daily intake will be in the body till it is excreted in some manner. (refer #3)
2) Potassium daily intake will reset to zero after you wake from sleep.
3) Potassium will find and escort Sodium out of the body as per mg. ( 1 Potassium mg escorts out 1 Sodium mg ) This only stays in sync if the water intake is continual.
(ex: Soda equals more sugar & calories) Water has no calories, and is quite delicious :-)
Also not all those low Sodium foods are good for you. The manufacturer adds even worse items for the body than Sodium to make up for it. Keep an eye on the labels of ingredients & always eat in moderation. :-)
Thanks for the info! It brought me back to my days of anatomy & physiology class my freshman year of college...I know I should've paid better attention
Do you have any tips on how to up your potassium intake? I have a hard time with that one as I am not sure what foods (or supplements?) to consume...0 -
If you don't suffer from high blook pressure it's really not an issue.0
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I have a goal to learn habits which will allow me to keep it under 2000.0
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I aim to keep it under 2500 because high blood pressure runs in my family (I don't have it but I'm hope to keep it that way). I'm still struggling to get enough potassium to pair with it.0
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Do you have any tips on how to up your potassium intake? I have a hard time with that one as I am not sure what foods (or supplements?) to consume...
Fruits and vegetables, especially white and sweet potatoes and tomatoes, are great potassium sources. So are salmon, tuna, beans and yogurt. Check out this resource: http://potassiumrichfoods.com/potassium-rich-foods-list/
Also, you are probably getting more potassium than you think because potassium isn't required to be included on the nutrition label and as a result many foods in the MFP database are erroneously labeled as having no potassium when it's actually a good source. You just have to know it's a good source.
Good luck!0 -
A lot of foods don't have potassium values entered. As this is something I actively try to increase (my blood pressure is great, but when I'm low for a while I get painful leg cramps) I track it and try to use the usda values where the potassium is included.
When I need a boost, here are some great sources:
Potatoes, if you have the carbs to spare. They have an amazing amount.
Milk.
Low sodium v8 (also very low calorie)
Beet greens0 -
I wouldn't say that if you don't have high blood pressure don't worry about it. I didn't have high blood pressure and didn't worry about it either. Now I have high blood pressure and the only way I can control it (other than meds) is thru a low sodium diet. I read labels on everything and (when I'm actually doing what I am supposed to) I try to make as much from scratch as I can...sauces, salad dressings, even taco seasoning. It's not hard to bring it down to 1500 mg. In fact, at one point I wasn't getting enough sodium because I was watching it so much.0
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Do you have any tips on how to up your potassium intake? I have a hard time with that one as I am not sure what foods (or supplements?) to consume...
Fruits and vegetables, especially white and sweet potatoes and tomatoes, are great potassium sources. So are salmon, tuna, beans and yogurt. Check out this resource: http://potassiumrichfoods.com/potassium-rich-foods-list/
Also, you are probably getting more potassium than you think because potassium isn't required to be included on the nutrition label and as a result many foods in the MFP database are erroneously labeled as having no potassium when it's actually a good source. You just have to know it's a good source.
Good luck!
Awesome! Thanks so much for the information! I do eat a lot of fish, yogurt, fruit, vegetables and sweet potatoes so maybe I am eating more than i think 0 -
As another poster said sweet potatoes and potatoes are good sources. I eat a large spinach/mushroom/chicken salad every day and have asparagus or green beans with dinner. Tomatoes and oranges are also good sources of potassium as well. I eat at least 3 servings of fruit. Cantaloupe has a ton of potassium in it. Greek yogurt has a nice potassium amount, but also is highish in sodium but the protein levels are so good, I don't mind it. I eat a lot of beans and quinoa as well.
It took me awhile to find a good combination of foods that didn't stall out my weight loss and keep me close to that ratio. I rarely eat foods from a box or prepared. I make my own beans from the dry ones, make my own spaghetti sauce with no sodium added tomato products. We make our own salad dressing with balsamic vinegar, honey, black pepper and orange juice. And maybe eat out a couple of times a month if i'm forced to by my boss for a "team lunch". When I cook beans and spaghetti sauce I make a huge amount and freeze for easy to prepare meals and side dishes on work days. Cascadian makes french fries with little sodium added to it. We just prepare them with some butter spray, garlic powder and parmesean cheese. I posted a really good zero sodium sweet potato recipe in the recipes forum.0
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