The trials of sodium

moonport · October 2010

I realize this a well covered topic, but I still haven't really found an answer. My sodium levels are ridiculous. I've really tried to make differences to improve, but I'm still averaging around 2,500-3000 a day. I try to stay clear of pre-packaged foods, but I'm still way over.

I work full time and am a full time student. If I'm not at work or school, I'm at the gym or the theater that I volunteer for. I don't have very much free time or money to really prepare anything. I try and cook things on Sunday that I can freeze and eat through out the week, but the sodium levels in those food items are usually high as well.

I try to buy low sodium things if they're available. I've always had a problem with fruit, though I'm trying to force myself to like it. It's not working yet, but we'll see...

It seems like I have to choose between low calorie and low sodium. Any ideas?

nehtaeh · October 2010

Do you like veggies? I know they can be a bit expensive, but they are a low-calorie, low-sodium alternate to fruit. I would actually prefer to put salt on my raw veggies, but a bit of vinegar works great and I love the taste.

jillybeanruns · October 2010

Making your diary public will help us be able to analyze what exactly you're eating.

Mine is set to 2000, I've really focused on keeping it lower than that but one to two times a week I'll hit 2300. Water is your best friend for helping you flush out sodium.

Egg whites are easy and cheap. I've had them for dinner 2x this week with a little bit of cheese, peppers and broccoli. I also will have cottage cheese (no salt added...it's delicious) with them usually.

Fresh doesn't always mean expensive, though often times it does. Frozen veggies usually have no or little sodium (wash them off if they have sodium)...same goes for canned veggies. I buy frozen berries, especially when they're out of season and add them to yogurt, granola and cottage cheese.

You just have to shop smart and manage your time the best you can to allow yourself to not buy ready-made meals.

Mirabilis · October 2010

A kitchen scale is your best friend.

Every day, I put together my morning and afternoon snacks and lunch into baggies with a piece of paper with the weights on them in the baggies so I can record them properly (or you could record them before you go).

The only high sodium foods I eat are processed ones, and I"m not even trying.

My typical day (1420 cal) would be:

12 oz skim milk + 2 shots espresso & one package of instant oatmeal (flavoured, weight control or sugar reduced)

150g fresh fruit for morning snack

170g probiotic flavoured yogourt + 2 Ryvita Muesli crackers for lunch

200g of seasonal fresh veggies (peppers/tomato/radishes) + 100g fresh fruit for afternoon snack

Spinach salad with light feta, walnuts, strawberries and flavoured yogourt for a dressing AND a Lean Cuisine style tray or something similar but homemade for dinner

150g fresh fruit + frozen yogourt (or an oz. of cheese) + 2 "lifestyle" cookes for an evening snack.

It is low sodium (usually 1000 to 1500mg or so) and VERY filling, but you really need to bring a lunch bag with you when you leave the house.

CakeFit21 · October 2010

If you are preparing things on Sunday you should be able to control the sodium that goes into them. Also, you may not realize it, but in the long run it is MUCH cheaper to buy and prepare your own food than purchase on the go. As far as fruits and veggies go, there is just no way around it. You have to eat them. Your body needs them and you deserve it. You are obviously a busy woman who works hard and goes to the gym, you are sabotaging yourself by not planning ahead. You have to remember that while it is very important to exercise, your diet is what your body uses for fuel. If your goal is to lose weight, what you eat will contribute about 90% to that process. If you start choosing whole foods, (fruits, veggies, grains, lean proteins) you will not have to choose between low calorie and low sodium because you will be choosing nutrient dense foods that will keep you fuller longer which is also better for your pocket book.

One thing I like to do when I know I have a busy week ahead of me is buy a bag of chicken breast tenders and cook about half of the bag on Sunday evening in lemon juice, salt and pepper and a little rosemary. I'll stick the cooked chicken in the fridge and pull as needed throughout the week as needed. You can make wraps, add to salads, eggs, pasta, anything! Of course, you can do this with any cut of white meat chicken, (or buy whole fresh breasts and cut yourself) but theses are easy to portion or snack on.

I hope this helps

Amarillo_NDN · October 2010

Welcome to my world. My solution was to back off from so many of the things I loved which were prepackaged. I switch to more foods that were 0 sodium or very low as in rice, oatmeal and other natural foods.

ysaidpie · October 2010

Great idea karincakes- about the chicken tenders! I have been buying purdue shortcuts chicken & it I full of sodium! That was my other suggestion- make your own lunch meats instead of buying them. Like buy turkey breast or a whole chicken (usually very cheap) and just roast it, then cut it up & weigh it out thru the week as an easy meal- sandwiches, tacos, wraps, or plain. You can control what u put in it and what u dont.

JillTwiss · October 2010

I didn't even know what my sodium intake should be, so I Googled it and found this - http://www.mayoclinic.com/health/sodium/NU00284.

I'm sure I go over most of the time but I haven't looked at my previous diary entries yet.

I think it's really hard when we first start out because if you're like me, you haven't really even thought about what you were eating before. This is all new. And pre-packaged stuff is so much easier when you're working full-time.

Thank you for making me think about it.

moonport · October 2010

Thanks for the ideas. I do have a food scale and I use it everyday. I think what's killing me is the low fat deli meats and fat free cheese that I use a lot. I have a turkey sandwich pretty much everyday because it's fast and easy. Nothing I eat is super high in sodium, it just all adds up because nothing is sodium free. I'll take some of your ideas and see how it goes.

Reenie68 · October 2010

I have to maintain a daily sodium intake of 2000 mg or less due to health reasons and I am battling with my creativity to still get high flavor and low sodium. Here are a few items I love:

*Gia Russa Balsamic Glaze (35 cal, 5 mg sodium in 1 T)
*Michael Season's No salt potato chips (I heat one serving in the convection oven topped with 1 tsp crumbled blue cheese and a splash of balsamic glaze for a snack like the bad-for-you version at a local restaurant).
*Michael Season's Hot Chili Cheese Curls (low sodium, spicy and just a few are enough)
*Blue Diamond Almonds with Sea Salt (not necessarily low sodium, but I always eat 1/2 a serving and not the full serving)
*Quaker Oatmeal - I add a tsp of brown sugar or honey, raisins, 2-3 pecans
*Kashi has a few frozen meals that are less than 500mg sodium. Mayan Bake is my favorite.
*I own every Mrs. Dash seasoning blend and marinade.
*Healthy Life 35 calorie slice wheat bread is low sodium and is one of the few bread options I really can have (unless I made it on my own)
*Whole Foods no-sodium turkey breast (from the deli)

It's been a big lifestyle adjustment, because in the past I might have ordered or prepared something low in calories and never paid attention to the sodium count. At restaurants I am very limited and I am not shy about asking how everything is prepared and ordering with sauces, cheese or condiments on the side or removed so I can try to count and control what's in my food. I'm new to this site and have learned some great tips every time I have looked at this board. If more people would post their low sodium favorites I would also appreciate it.

daylilies · October 2010

I came here to ask about sodium and I saw your post. I was going to ask how to keep it below 1000 mg a day. I usually end up around 1200 because I love cheese. LOL
I'm also keeping it around 50-70 carbs a day so maybe fewer carbs would help you?
The only meat I can eat plain is fish so I have a lot of poached, pan fried or baked fish with no added salt. Fish naturally has sodium but not too bad.

lethwin · October 2010

I have the same problem with sodium. One thing I switched out that might work for you is that I stopped buying the quaker oatmeal weight control and bought the store brand 'quick oats'. Many stores have them (including walmart). You use it the same as instant oatmeal (zap some water and add the oats), and then I flavor with a tablespoon of white/brown sugar and some cinnamon. It comes out to be the same calorie count and the quick oats that I buy have zero sodium. That will cut 280 sodium from your diet right there.

The trials of sodium

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