How in the world to stay under Sodium goal?

I struggle with the same problem..I can see a lot of my sodium comes from prepackaged items or sliced meats or soups..really only low sodium stuff is not processed. I am eager as well for any tips...I did see a post a while back from a 100+ lb loser who said they never worried about it (providing there was no underlying health problem!) that they consistently were over and never had an issue losing. Of course-they stressed drinking lots of water as well.

As a side note..it's funny you prefer canned...I think they are mushy and all taste the same! I guess it's what you got used to growing up! LOL!

Are you eating out a lot? This always affects my sodium levels DRASTICALLY.

I eat mostly fresh veggies and fruits with only a couple things prepackaged and am mostly under sodium goal. I also don't add any salty seasoning when cooking either. Its hard but you will get it down. And also drink a ton of water will help counteract that salt.

I don't think I've ever exceeded my sodium intake (though I often exceed the sugar). I didn't realise this was unusual as I have nobody elses diary to compare to.
I would suggest trying to identify specific foods that register a high sodium content (weightwatchers - chicken noodle soup hits 700 straight away) and seeing if there is an alternative.

All in all though, I don't worry to much about watching my breakdowns. Maybe as I get close to my target weight I'll worry more then but for now, I know I'm eating healthier than I have for years and that's good news ;-)

Most of the high sodium food we eat are packaged. And that is why you think canned veggies taste better than frozen! They added a bunch of salt! Believe me that you adapt. If you are adding your own salt, at least you can start adjusting downwards - and slowly if you need to. I also am a pretty avid label reader of the packaged foods I do buy and you would a) be shocked how much sodium is in items that you would not guess it was in - canned beans and canned tomato? Chicken broth? b) how much it varies from brand to brand. And, yes restaurant food is the worse. I almost always notice the difference when I eat out because I rarely add salt to anything at home.

Unless you have a health condition, a low sodium diet isn't necessary. I don't track mine personally, but am aware of it as it is part of my overall health goals. Hate that bloat...

Edit: Drinking water helps to not retain water. Supposedly.

sodium is not a huge issue for me, but I do monitor it. I can't see your diary, but the items that usually have high sodium in mine are anything processed, including luncheon meats, smoked salmon and most cheeses. So I take that into account when choosing my food.

If you eat cottage cheese try switching to greek yogurt. If you eat luncheon meat, try roasting your own meat such as chicken and using that meat for your sandwich. This should be cheaper in the long run compared to buying processed meet. Buy unsalted nuts, low sodium or no sodium broth for cooking - even if you end up adding a little salt to your meal it will almost certainly be less than whatever would be in there if you used processed food. I'm not sure why you say eating fresh fruits and veg is more expensive than pre-packaged. I find that I save money when I avoid processed foods and cook instead. I can buy a week's worth of celery and carrots for under $5

also you might be getting sodium in your condiments or in your sodas. You can get sodium free sodas (at least in Canada the president's choice label has come out with a good selection which I use if I need something fizzy)

My diary is open to friends, so you could add me. I actually have my sodium macro set to 2000. I don't have issues (yet) but like you, I have family history. I generally manage to stay within my sodium macro, or at least under 2500, but I don't eat a lot of processed foods, deli meat, prepackaged meals, canned anything unless it's low sodium on the label, pastas, breads. I eat a LOT of veggies (fresh and frozen), some fruit, and lean meats. When I go over sodium, it's because I've ate out usually. And, surprisingly, one of the best fast food restaurants to eat at, if you have to, is McDonald's! Subway, as well, can help you stay within most of your macros as long as you choose the lower sodium options.

I would identify the largest sodium drivers in your diet and try to find alternatives for those.

For salad dressing, try cutting it half and half with other stuff like olive oil, balsamic, juice, lemon, or milk (depending on the flavor). I also add green onion, celery, parsley or other herbs to my salad because those help "spice" up the taste of the greens so that I can use less dressing.

For the lunch meats, you probably need to swap some out for home cooked meats. I poach/sauté a family pack of chicken and then keep it in the fridge using it in sandwich wraps for a couple days instead of lunch meat.

To reduce the salt in your cooking without feeling like your food is bland, double the other spices in any recipe.

Good salt substitutes for cooking:
Lemon
Pepper
Onion
Garlic
cayenne
balsamic
mustard

I don't track sodium because I have no medical reason to be concerned with it. I don't even like salty foods that much. When I look at my reports, my sodium intake fluctuates a lot. For packaged goods, always look for "no salt added" if available and look at the nutrition facts label to compare sodium amounts. I always try and buy what has less sodium. If you need your food to be salty, a fresh dash of sea salt goes a long way! Also avoid eating frozen meals because they're loaded with sodium, especially if they don't have preservatives. I also notice that my sodium intake gets out of control when I eat out. Focus on whole foods and cook your own food.