SALT

Avoid things like ready meals and cured and processed meats these are all very high in salt.

SALT:bigsmile: :bigsmile:

Smiled

A

Little

Then stopped.....


That's what I thought this thread was about

Salt can be a hard one, some folks will tell you not to worry about it but I wanted to get mine down at least to the RDA. For me what worked was switching to more lean "less processed" proteins and adding in more veggies. Dull advice huh?

I found out that I really like turkey burgers and that they keep me pretty full for a good long time. They have 200 calories, 35 grams of protein and 390 sodium. I moved to those after I found a MUCH smaller portion of deli meat had about twice the sodium.

I actually just grill up the burger dry, add a little pepper and then season with a SMALL side of BBQ sauce which I eat along with a big helping of broccoli. All told I'm at 574 mg of sodium for a meal like that although it took a while for me to appreciate that the above was a meal since it was missing bread, sauce, something fried, etc.

Chicken is going to be pretty similar as long as you are just eating chicken and not something processed with added seasonings and sauces. I have enough room in my sodium bucket now that I can add low sodium taco seasoning to shredded chicken and make pretty tasty chicken tacos at home with hot sauce and all.

Going over a few hundred mg's every day doesn't bother me too much any more since I am close and used to be WAY over everyday all the time.

Anyway, best of luck!

As long as you are hitting your caloric intake and macros consistently then I would not worry about tracking sodium or sugar for that matter unless you have a medical reason to do so. I would suggest tracking fiber as a substitute..... Best of Luck

Wow...

Not eating canned or processed foods is a big help. Also, watch the sodium in dairy products and bread. Bread is a significant salt contributor, which surprises me. I only use 0.2% salt in my homemade bread recipes which is a pretty tiny amount. I wonder what food industry standards are for baked bread?
I can our beans and lots of other foods myself, which gives us lower sodium canned goods. Now, if I could stay away from my sprinkle bowl of kosher salt!

As long as you are hitting your caloric intake and macros consistently then I would not worry about tracking sodium or sugar for that matter unless you have a medical reason to do so. I would suggest tracking fiber as a substitute..... Best of Luck

Wow...

Wow? That is very good advice (I'm assuming you disagree?). Unless someone's taking in massive, massive sodium overages without staying hydrated (and not sweating/is inactive--IDK, OP didn't say their activity rate, or if they're at 3g or 7g sodium), and has health related concerns, sodium is not evil, it's needed. Now if they do have a medical reason (I do, for one), sodium needs to be moderated. In that case, I do try to keep below 2g, but still at a healthy amount, as indicated by my physician.

Agreed. If you're one of the types who refuses to exercise maybe worry about salt, the rest of us sweat enough. We need salt.

As long as you are hitting your caloric intake and macros consistently then I would not worry about tracking sodium or sugar for that matter unless you have a medical reason to do so. I would suggest tracking fiber as a substitute..... Best of Luck

Wow...

Wow? That is very good advice (I'm assuming you disagree?). Unless someone's taking in massive, massive sodium overages without staying hydrated (and not sweating/is inactive--IDK, OP didn't say their activity rate, or if they're at 3g or 7g sodium), and has health related concerns, sodium is not evil, it's needed. Now if they do have a medical reason (I do, for one), sodium needs to be moderated. In that case, I do try to keep below 2g, but still at a healthy amount, as indicated by my physician.

Agreed. If you're one of the types who refuses to exercise maybe worry about salt, the rest of us sweat enough. We need salt.

I concur. But the statement was so general that seemed quite ignorant.

As long as you are hitting your caloric intake and macros consistently then I would not worry about tracking sodium or sugar for that matter unless you have a medical reason to do so. I would suggest tracking fiber as a substitute..... Best of Luck

Wow...

Wow? That is very good advice (I'm assuming you disagree?). Unless someone's taking in massive, massive sodium overages without staying hydrated (and not sweating/is inactive--IDK, OP didn't say their activity rate, or if they're at 3g or 7g sodium), and has health related concerns, sodium is not evil, it's needed. Now if they do have a medical reason (I do, for one), sodium needs to be moderated. In that case, I do try to keep below 2g, but still at a healthy amount, as indicated by my physician.

Agreed. If you're one of the types who refuses to exercise maybe worry about salt, the rest of us sweat enough. We need salt.

I concur. But the statement was so general that seemed quite ignorant.

If by ignorant you mean I have 5 years into this (3 years in weight loss and 2 years in maintenance) and have lost over 300 pounds, have learned to not over think things and Keep it Simple stupid then Yep I am pretty ignorant..... lol

I think the original statement was absolutely on point and even covered the medical exception. It looks pretty damn informed to me.

If you have no medical reason to limit salt, as long as you're not SUPER overdoing it, don't worry about it. But making homemade food is your best bet to limit sodium. You can control exactly how much you eat. Any pre-packaged, restaurant or frozen meals will be excessively salty.