Sodium - How to Maintain

smssoleimani
smssoleimani Posts: 1
in Health and Weight Loss
Hey guys, this is my first forum post on MFP, let's see how this goes.

MFP has brought to my attention that my consumption of sodium has been high and/or over the suggested daily intake which I believe is around 2,300 mg. How do you maintain a health sodium level? What are some foods or meals that I can adopt in place of high sodium foods like soups and processed items? I particularly encounter the sodium overage during lunch and while snacking at work (Quest bars, or Ostrim jerky).

Replies

  • CA_Underdog
    CA_Underdog Posts: 733 Member
    Eat more whole foods. Eat fewer processed foods. :)

    When you eat processed foods, watch that there's less than 2mg of sodium per calorie of energy. That actually allows about a third of pre-packaged foods and maybe a ninth of fast food items.

    Finally, you can eat salty foods! Sea salt tends to have more salt taste per milligram of sodium than other salts so applying less has a bigger impact. Similarly, Braggs liquid amino makes it easy to apply measured amounts of soy sauce. You can add salty ingredients in moderation. The less "homogenous" you make it, the more the salty bits will stand out! Minced olives are a good example. Nuts can be mighty salty and meat the mg/calorie ratio. An unsalty breakfast allows more salt later in the day. Lots of options!
  • dopeysmelly
    dopeysmelly Posts: 1,390 Member
    My husband is watching his sodium using MFP. It's basically the same as watching calories. He logs everything, and then either stops with high-sodium foods (cutting out pickles or cheddar cheese/ham), or switches them out for low-sodium options (like unsalted for salted nuts). He has started making his own lunch (just a simple sandwich with fruit and nuts on the side), which makes a huge difference. Most salt is in processed or restaurant food.

    You will find that your tastebuds may not like it if you try to cut down aggressively. If you have high blood pressure (like my husband) you don't have a choice, you still have to cut it out, and he's done it successfully by adding other spices like garlic and chili flakes to food while his taste adapts. You get used to it.
  • Unknown
    Unknown
    This content has been removed.
  • CraigG75
    CraigG75 Posts: 177 Member
    bump

Categories