HELP! Sodium limit

webkaiser
webkaiser Posts: 21
edited September 2024 in Food and Nutrition
I am needing help. I have a limit of 2500mg of sodium per day. I am finding it hard to find food that will getme to my calorie limit and fill me that is under my sodium limit.

Is there any suggestions on how to get filled up in my calorie limit of 1730 and be under my sodium limit?

Replies

  • lorinjer
    lorinjer Posts: 233 Member
    dried cranberries have no sodium........great snack
  • MissAnjy
    MissAnjy Posts: 2,480 Member
    I have the same problem a LOT! It's a challenge. If you find yourself over on sodium, make sure to drink more water to flush that out. Sodium won't make you gain weight however, any gain from sodium is temporary due to water retention. Don't stress it. Try to eat less processed foods if you can. I know it's hard, I have the same struggles.
  • ajax03
    ajax03 Posts: 96
    I, too, am in the same boat! Seems like there's always some sort of trade off. I just don't worry with it. I'm sure to stay w/in my sodium limit, though. If I happen to only eat 900 or so calories for the day, so be it (so long as I'm not hungry).
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
    It's actually a pretty simple solution - cut out as much of the processed food as you can. If it comes pre-cooked/sliced, in a box/can/jar it is likely to have lots of sodium. Eating meats prepared at home, lots of fresh (raw or cooked) veggies, fruit, nuts, legumes, and carbs like quinoa/barley/oats that are cooked at home WILL keep you full and satisfied, but you just have to be willing to but in a bit more effort in the preparation. It doesn't take that long and you'll get used to it.

    When you do buy processed/prepared foods, look for low/no-salt-added varieties. Ex. I buy canned beans, but I only buy the no-salt added kind. I love cottage cheese, but buy the lowest-sodium variety. If most of your food is non-processed, then the little bit that is won't send you over your sodium limit.

    Also, start using alternates to salt when adding spices/flavoring to foods. Mrs. Dash is a favorite of many people. I use a lot of black pepper and garlic, some lemon-juice occasionally. I don't add salt to anything, even when recipes call for it - I don't miss it.
  • runningneo122
    runningneo122 Posts: 6,962 Member
    Check my diary. My only high sodium days were when I had potstickers w/ soy sauce and hoisin sauce. I probably overestimated the amounts but those two are on my want to but can't list.
  • HEATHERB500
    HEATHERB500 Posts: 78 Member
    Dry Roasted Almonds and many other dry roasted unsalted nuts are great for you they are very nutrient dense and are loaded with heart healthy fats and protein. If you have a sweet tooth like me I like the emerald dry cocoa roasted almonds.
  • nilisabel
    nilisabel Posts: 338
    make sure you're eating unsalted, raw almonds. If you mix 'em with the dried cranberries you should be def okay on the calories, and also good with dark chocolate or carob (check sodium content on those). Also, make your own stews in a slow cooker that way you cut out time spent cooking, sodium, and the meat keeps the fat (unless you drain it after browning) and that should keep the calories up. Also, avocado on wheat toast with turkey is awesome. Don't buy those lunchmeats though, make it yourself. I think the easiest way is to buy organic chicken or turkey breast (boneless, skinless) and poach on the stove, then slice and use for sandwiches. Use sea salt to flavor after cooking. Mustard and mayo are not your best bet either, honestly I like avocado with a little lemon juice as a spread.
  • webkaiser
    webkaiser Posts: 21
    Thanks. I will try these.
  • fittocycle
    fittocycle Posts: 827 Member
    Processed food is full of sodium as is most food you get in restaurants. If you can eat fairly "clean" you will usually find you are eating less sodium.
    I agree-it is frustrating because it's in so many foods. I found sodium in my almond milk. Why? I have no idea!
  • BigBoneSista
    BigBoneSista Posts: 2,389 Member
    Also pick up some Mrs. Dash seasonings for your home prepared meals. They are so good and no sodium.
  • luv2ash
    luv2ash Posts: 1,903 Member
    stay away from processed foods! Eat whole foods. I agree with Accountant...if you must buy canned goods, buy the ones that are labeled no-salt added. Switch to Mrs. Dash products for seasonings.

    It is a big deal by the way---too much salt can set you up for a lifetime of high blood pressure. So do watch your salt intake, you'll feel so much better, and then you will notice immediately when something has too much salt in it.
  • dlcam61
    dlcam61 Posts: 228 Member
    bump
  • nilisabel
    nilisabel Posts: 338
    @ the guy who likes canned beans - have you tried lentils? they cook up really fast. high in protein, zinc, and fiber also good with potatoes. awesome with stewed tomatoes, garlic, a little nutmeg
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
    @ the guy who likes canned beans - have you tried lentils? they cook up really fast. high in protein, zinc, and fiber also good with potatoes. awesome with stewed tomatoes, garlic, a little nutmeg

    Yeah, I like lentils too, and I eat them sometimes, but I do like other beans - variety is the spice of life! I realize it's "better" to cook your own beans, but that's one thing I'm willing to pay more for the convenience of buying cooked, canned beans - especially now that I found a brand of no-salt (or anything else) added (pinto, black, kidney, garbanzo... probably a few others).
  • MacMadame
    MacMadame Posts: 1,893 Member
    My doctor says the only people who have to watch their sodium intake are people with kidney problems and people with high blood pressure. Since I am prone to high blood pressure, I do watch mine.

    However, I also workout a lot and therefore sweat out a lot of sodium. So on those days, 2400 (my limit) is actually too low. On those days, I don't worry about my sodium intake.

    Cheese is another food that's high in sodium, btw.
  • nilisabel
    nilisabel Posts: 338
    Total Find! Ocean Market 3oz individually wrapped microwaveable fish fillets. Albertson's sells 'em for 10 for $10 and they are about 120 calories each 22g protein 93 mg sodium. great main course or with veggies. you just slit the packaging and microwave for a few minutes.
  • yacker678
    yacker678 Posts: 41
    Man this is so true. I am always over my salt. I do have a microwave lunch, so I know a lot of the salt comes from that, but that is possibly the hardest thing to stay away from. Sugar too. Even on days when I don't eat any candy I am over on sugar?? AHHH have to figure this thing out.
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