Sodium - my new enemy

louisetteN
louisetteN Posts: 27
in Food and Nutrition
Hello, guys! Since using MFP I've realised how much sodium I eat and I guess that's a very bad thing. For example, today I've crossed the limit with almost 1500 mg and I really don't know where they've come from! What foods contain less sodium and what foods should I try to avoid? Have you ever had such kind of problem?
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Replies

  • tquill
    tquill Posts: 300 Member
    I assume you mean 1500 mg.

    Anyway, I don't consider sodium extraordinarily bad. I don't add salt to anything, but it's not something I'm overly concerned with. It will lead to a temporary weight gain if you had a day full of it... but I've found that the weight "gain" from sodium comes off pretty quick on after one or two "normal" sodium days.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Is there a reason you are concerned about sodium?
  • MysteriousMerlin
    MysteriousMerlin Posts: 2,270 Member
    1500 is a decent number. I'm sodium restricted due to high blood pressure, and mine is set at 1600.

    Avoid a lot of packaged products and fast foods, many are loaded with sodium.

    But really, if you're not needing to restrict it for medical reasons, 1500 is low. You need some sodium to keep living!
  • Lrdoflamancha
    Lrdoflamancha Posts: 1,280 Member
    Sodium is particularly bad if you have a medical issue. Diabetes, hypertension, renal failure.... And so on. The only foods that do not have sodium or much is fresh... Restaurant foods are the worst, followed by any processed foods.
  • mmm_drop
    mmm_drop Posts: 1,126 Member
    Sodium isn't the enemy unless you have medical issues.

    If you are looking to lower your intake, however, avoid processed foods. Most processed foods are super high in sodium; just check out the labels. If you stick to mostly cooking your own foods instead of using prepared meals you should be able to greatly decrease your sodium intake.
  • Sarahndipity30
    Sarahndipity30 Posts: 312 Member
    I stay around or under the MFP suggested 2500MG a day. Sometimes i go over, and i just up my water intake that day and the next. Best to avoid high sodium days 1-2 days before you do a weigh in , as sometimes you can retain ya know?. I wasn't paying attention to it for a long time, until recently when a MFP friend suggested i try to watch it (lots of it in pre-packaged and processed foods) Now that im watching it. i do feel a little better and not feeling as"bloated"? .
  • usmcmp
    usmcmp Posts: 21,219 Member
    Sodium is actually important to our bodies especially when we are athletic or sweat.
  • LosingItForGood13
    LosingItForGood13 Posts: 182 Member
    Im dealing with the sodium issues also trying to get in in check so can get off of meds one thing I did was leave the frozen foods alone mainly already made meals and started tracking and looking at the sodium amt on the seasonings that I was using
  • ModernNerd
    ModernNerd Posts: 336 Member
    Sodium shouldn't be an "enemy" as these other posters are right, you need it to live! But I can understand why OP would want to minimize her intake. I found that higher-sodium items make me bloaty. Try to cut back on snack foods like chips and pop, and go for fresh foods. Good luck :flowerforyou:
  • _EndGame_
    _EndGame_ Posts: 770 Member
    Processed foods have a lot of sodium in. Food in restaurants do, too.

    Trying cooking stuff from scratch, using fresh ingredients, as opposed to pre-packed processed stuff.
  • ahamm002
    ahamm002 Posts: 1,690 Member
    Sodium is particularly bad if you have a medical issue. Diabetes, hypertension, renal failure.... And so on.

    Not necessarily. Really, only 1/3 of the population is salt sensitive in regard to blood pressure. Salt doesn't have much impact on Diabetes unless you also have kidney disease, and then you have to watch out for all sorts of stuff.
  • Sarahndipity30
    Sarahndipity30 Posts: 312 Member
    Im dealing with the sodium issues also trying to get in in check so can get off of meds one thing I did was leave the frozen foods alone mainly already made meals and started tracking and looking at the sodium amt on the seasonings that I was using

    try Mrs. Dash seasonings. They have low-sodium and No Sodium options :)
  • TheSlorax
    TheSlorax Posts: 2,401 Member
    I don't even track sodium. do you have hypertension or any other conditions that require you to keep your consumption low? sodium is actually an electrolyte and it is important to make sure your intake is at an adequate level. if you do not consume enough you may develop a sodium deficiency.
  • ahamm002
    ahamm002 Posts: 1,690 Member
    Hello, guys! Since using MFP I've realised how much sodium I eat and I guess that's a very bad thing. For example, today I've crossed the limit with almost 1500 g and I really don't know where they've come from! What foods contain less sodium and what foods should I try to avoid? Have you ever had such kind of problem?

    If you must worry about salt, then make it the last thing on your priority list. It's far more important to get your calories, macro's, fiber, and exercise right.
  • rileigh_nicole1998
    rileigh_nicole1998 Posts: 8
    Those packaged meals that claim to be healthy, or those dehydrated soups all have a TON of sodium! I try to avoid those as much as possible. Other than that, try trading a high sodium snack for some berries or raw unsalted almonds. Always the better way to go! And I know some drinks have high sodium, but I only drink tea, water, and the occasional milk or fruit juice- So I don't know any specifics.
  • Sarahndipity30
    Sarahndipity30 Posts: 312 Member
    I don't even track sodium. do you have hypertension or any other conditions that require you to keep your consumption low? sodium is actually an electrolyte and it is important to make sure your intake is at the correct level. if you do not consume enough you may develop a sodium deficiency.

    too much sodium is also a bad thing.
  • lucystacy71
    lucystacy71 Posts: 290 Member
    I have to be extremely careful of sodium because I'm in end stage renal failure. Mostly, I try to eat fresh foods and don't add extra salt. However, not everyone has to be as careful as me.
  • GingerLolita
    GingerLolita Posts: 738 Member
    If you track sodium in your diary, you'll be able to see where most of it is coming from.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I don't even track sodium. do you have hypertension or any other conditions that require you to keep your consumption low? sodium is actually an electrolyte and it is important to make sure your intake is at the correct level. if you do not consume enough you may develop a sodium deficiency.

    too much sodium is also a bad thing.

    Not necessarily. "bad" is relative. so is "too much".
  • louisetteN
    louisetteN Posts: 27
    Yep, I meant mg, not g, sorry :-) Thanks for your replay!
  • TheSlorax
    TheSlorax Posts: 2,401 Member
    I don't even track sodium. do you have hypertension or any other conditions that require you to keep your consumption low? sodium is actually an electrolyte and it is important to make sure your intake is at the correct level. if you do not consume enough you may develop a sodium deficiency.

    too much sodium is also a bad thing.

    can you please link to any sources that substantiate this claim as applicable to someone without health concerns that require a low sodium intake? OP is worried about consuming 1500mg which is very low. I would be concerned if they consumed even less.
  • mojohowitz
    mojohowitz Posts: 900 Member
    Sodium causes high blood pressure depending on your sensitivity to it. HBP leads to strokes, heart disease and kidney problems. All my family has died from strokes and my dad doesn't have much kidney function left.

    It's good that you caught the sodium thing early on. If you have even a minimally busy life, you will find it difficult but not impossible to manage.

    You will find people who say that it is not that hard to manage but it is. You are reduced to eating a "clean" diet at home or about 6 teaspoons of O2 from your average fast food restaurant.

    Stay away from fast food, convenience food, restaurant food and "diet" foods. Eat close to the ground meaning whole grains, lean meats and vegetables.

    Good luck. Keep it low now to prevent issues later on.

    Don't let this post digress to an argument between "anything in moderation" nazi's and "only clean paleo food" neanderthals.
  • dawnmcneil10
    dawnmcneil10 Posts: 638 Member
    I too was shocked by my sodium intake at one time. I'm not a big processed food eater to begin with but I had no idea just how much sodium was in some foods naturally so I do pay attention to the sodium. I set my sodium level to 2200 not excessively low but enough so I strive to find foods that are lower in sodium. I keep my food diary open to friends so if you'd like to add me feel free to do so and go through my foods, it might help you find new options.
    I have no health issues that cause me to restrict my sodium intake I just noticed I generally feel better with a bit less sodium. Good for you looking at all the numbers and not just ignoring something that flashed in red.
    I noticed someone else suggested extra water on high sodium days and I completely agree, drink up.
  • kp82883
    kp82883 Posts: 53 Member
    I have been paying more attention to my sodium lately since I worry about the water retention. It you look at your diary you should quickly be able to tell what you are eating that contains a lot of sodium. But 1500 mg a day is actually not a lot. 1500 is my daily goal. In order to stay at 1500 I cut out all processed foods and fat free/low fat cheese seems to have a huge amount of sodium for a small amount of food.
  • Cindyinpg
    Cindyinpg Posts: 3,902 Member
    I don't track sodium or sugar and it hasn't affected my weight loss one bit. As others have mentioned, if you don't have a medical condition that requires limiting it, why complicate things?
  • HarleyFatboyFan
    HarleyFatboyFan Posts: 344 Member
    Im dealing with the sodium issues also trying to get in in check so can get off of meds one thing I did was leave the frozen foods alone mainly already made meals and started tracking and looking at the sodium amt on the seasonings that I was using

    try Mrs. Dash seasonings. They have low-sodium and No Sodium options :)
    I was using too much salt so I cut it out altogether. Mrs. Dash seasonings are a good taste alternative over salt. I don't watch my sodium intake now because I am usually right on according to what MFP recommends.
  • jonnythan
    jonnythan Posts: 10,161 Member
    With sodium, lower is not better. When you get below 1500 mg, especially much below, you start increasing your chances of death. Sodium is an essential nutrient. Unless you're under a doctor's direction to keep sodium intake very low, it's not really worth worrying about. If you really want to set an upper limit, set it at at least 2500 mg, or 3000 mg.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    FYI... many of the unwanted effects of sodium intake can be counteracted by increasing potassium intake.
  • mojohowitz
    mojohowitz Posts: 900 Member
    I don't even track sodium. do you have hypertension or any other conditions that require you to keep your consumption low? sodium is actually an electrolyte and it is important to make sure your intake is at the correct level. if you do not consume enough you may develop a sodium deficiency.

    too much sodium is also a bad thing.

    Not necessarily. "bad" is relative. so is "too much".

    For f*cks sake people! Just stop this! Are you f*cking 8 years old?
  • Sarahndipity30
    Sarahndipity30 Posts: 312 Member
    I don't even track sodium. do you have hypertension or any other conditions that require you to keep your consumption low? sodium is actually an electrolyte and it is important to make sure your intake is at the correct level. if you do not consume enough you may develop a sodium deficiency.

    too much sodium is also a bad thing.

    can you please link to any sources that substantiate this claim as applicable to someone without health concerns that require a low sodium intake? OP is worried about consuming 1500mg which is very low. I would be concerned if they consumed even less.

    i sure can.

    http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf

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