My Unknown Struggle with Sodium

LosingThroughHIM
LosingThroughHIM Posts: 16
in Health and Weight Loss
Hello, Pals.

I have been doing really well with my calorie intake however, I struggle with the sodium intake and I don’t even care for salt. I only eat foods where I can track the Nutrition Value, so that I know exactly what I am taking in and the sodium is coming from the processed meals I eat because again, I can trake my nutrition value. Yet, according to MFP, for someone my height and weight, my sodium intake is 2500mg per day and 1900 calories per day. Yet, I tend to go over in Sodium but yet, fall well beneath my calorie intake for the day. I have read many articles on why sodium is bad but I can say I drink 9 cups of water each day. Since starting back up with MFP, it is extremely rare for me to drink anything over than water, which articles have said can help fight the sodium intake. I am 5’6”, 348lbs and female. I have just started back up with MFP, and will do my first weigh in on July 3, my one month anniversary of MFP. Oh, and I am black and I only say that because I read an article on the Mayo Clinic that says if you are over 51 (I’m not, I’m only 28) OR BLACK, your Sodium intake should be 1600mg per day. That’s crazy! Please let me know how best to go about this sodium vs H20 vs calories.

Thanks,
~NeedHelp84

Replies

  • laele75
    laele75 Posts: 283 Member
    I have high blood pressure, I keep my sodium intake below 1500 mg a day. If you are really sincere about watching your sodium, here's some things you need to look out for.

    All baked good have a lot of sodium. Salt, baking soda and baking powder are loaded with sodium and used to make everything. Including healthy wheat bread. Your average slice of bread has 250mg of sodium. Two slices and that's 500mg.

    Meat is another culprit. Especially luncheon meats and hot dogs. Bacon. Every healthy chicken breasts have likely been injected with salt and water to plump them up. Your average frozen storebought chicken breast has 350mg of sodium.

    It adds up fast. This is why I buy my meat at Trader Joe's. They don't inject it with anything.
  • twinketta
    twinketta Posts: 2,130 Member
    Try to steer clear of processed foods?
  • dandelyon
    dandelyon Posts: 620 Member
    I'm finding that as I try t eat more protein, I end up eating a lot of sodium, because I get my protein from dairy, beans, and meat substitutes, which are surprisingly high. If you are not sure whether you need to be on a low sodium diet, maybe this would be a good time to ask your doctor, so s/he can let you know if there are any risk factors besides being black that would warrant 1600 mg/day. Maybe you are perfectly fine eating 2500 mg/day.
  • ChristinaR720
    ChristinaR720 Posts: 1,186
    I have issues with sodium, and still eat processed foods. For the most part, I try to avoid things like deli meats, frozen dinners, low fat/fat free/etc. items (they lower calories and fat and increase things like sodium), canned soups, etc. I tend to opt for reduced sodium items and rarely add salt to anything (seasonings like Mrs. Dash will be your new best friend). Restaurant foods are often packed with sodium.

    It's important to note that foods that are rich in potassium (bananas, etc.) can help counteract the effects of sodium on your body. So, try increasing your potassium and water intake.

    I would highly recommend making your own meals, though. You have control over the ingredients, and you can use MFP's recipe feature to determine the sodium and calorie content for your meals.

    With that being said, I do want to add that it is a little unrealistic to spend the rest of your life eating only items with macros that you can track. Pot lucks, birthday parties, holidays, etc. happen, and it's important to find a way to make this lifestyle change sustainable. Sodium affects people differently, so it may not actually hinder your weight loss efforts. Those guidelines are just that, and are not one-size-fits-all.
  • LosingThroughHIM
    LosingThroughHIM Posts: 16
    Thanks so much for your reply. The culprit in this is the frozen food dinners. But, I do LOVE bananas! I will look into this recipe feature to create meals that are far more healthier.

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