Sodium!!! please help

LiveLife73
LiveLife73 Posts: 73
edited September 23 in Food and Nutrition
just found out im taking in too much sodium everyday... i never add salt to my food once its on my plate... could really use some advice..

Replies

  • debruhf
    debruhf Posts: 196 Member
    if you are eating a lot of processed/prepackaged/prepared foods you will be high on sodium. Canned foods are also high in sodium.
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    It's hard to offer specific advice without being able to see your diary. However, it's pretty useful to add the sodium column and start tracking. Pick off the worst offenders and replace them with lower sodium alternatives.
  • rileysowner
    rileysowner Posts: 8,321 Member
    As someone who had extremely high blood pressure I know the need to cut sodium. As mentioned, pre-prepared food is usually very high in sodium (that would include most frozen dinners and most canned foods). As I came to realize that I realized that to reduce sodium consumption I would have to cook my own food and not add salt (or if I do use salt I greatly reduce the amount) and instead substitute spices. This is more work, but it is far healthier. Secondly, focus on foods you can eat raw like fruits and veggies. My doctor suggest the DASH diet, and I did look it over to get some ideas as well.
  • sabrinafaith
    sabrinafaith Posts: 607 Member
    look for things when you shop that say "very low sodium" or "no salt added"... Check the breads also, bc a lot of companies add a TON of salt!!!!! You want things to be under 200 mg of sodium per serving.
  • NielsonJan
    NielsonJan Posts: 1
    If you were adding salt to your foods, another alternative might be to add lite salt (it is a mixture of about 50/50 potassium chloride and sodium chloride). That will also help boost your potassium intake (which is usually low in people). But I agree with the first comment, cutting down on processed foods can also reduce sodium intake.
  • HotMomma86
    HotMomma86 Posts: 75
    A lot of prepackaged foods have high sodium levels. I never eat frozen meals anymore. I also found a lot of recipes online that are healthy, yet over pack the sodium. I would start checking the labels on everything before you buy it and perhaps use fresh or frozen instead of canned for some things.
  • purplefreak60
    purplefreak60 Posts: 47 Member
    Canned soups and spaghetti sauces have huge amounts of sodium. Definitely add a sodium column to your diary so you can easily track your intake. Try to eat more whole foods and less processed foods. Good luck!
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    if you are eating a lot of processed/prepackaged/prepared foods you will be high on sodium. Canned foods are also high in sodium.

    Yep. Try eating more fresh fruits and vegetables, and more whole grains. Make as much of your food from scratch as you can.
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    Canned soups and spaghetti sauces have huge amounts of sodium. Definitely add a sodium column to your diary so you can easily track your intake. Try to eat more whole foods and less processed foods. Good luck!

    I like Amy's Light in Sodium soups. Also, I have found that most of the Classico line of pasta sauces is pretty reasonable. I think the basil and tomato has 380mg per half cup serving? Something like that.
  • Sasha_Bear
    Sasha_Bear Posts: 625 Member
    I was about to make suggestions till I realized heck I've been way over in the sodium area myself. Not sure what to do seeing as though I haven't been eating any processed foods? Guess I better watch this post for solutions!
  • LiveLife73
    LiveLife73 Posts: 73
    thank you.. everyone..
  • LauraKB
    LauraKB Posts: 26 Member
    Dont' forget that cheese and deli meats are very high in sodium. My 90 calorie cottage cheese packs a whoping 380 mg of sodium and my deli chicken, turkey & cheese are just terrible too! I was taking in too much sodium also and have had to alternate cheese and deli meat days... All my other foods are natural & homemade and not prepackaed so that helps, but unless you're going totally natural, it's hard to keep your sodium intake down.
  • LiveLife73
    LiveLife73 Posts: 73
    i didnt realize it until i ate a 6"sub with no condiments except oil and vinegar almost 1300 in sodium alone...
  • ckuzman
    ckuzman Posts: 4
    Meijer's has low sodium turkey(240) and a Healthy Ones low sodium ham(330). I am having trouble trying to eat out on the weekend with my family. Anyone know of a list good low sodium restaurants?
  • ckuzman
    ckuzman Posts: 4
    Also Kraft Extra Thin Swiss only has 25mg.
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    Meijer's has low sodium turkey(240) and a Healthy Ones low sodium ham(330). I am having trouble trying to eat out on the weekend with my family. Anyone know of a list good low sodium restaurants?

    There's really no such thing. Instead, I can usually find at least one meal at most restaurants that's not awful. I try to plan my meals out as much as possible so I can hit the restaurant's web site and pick out my meals according to nutritional value.
  • ckuzman
    ckuzman Posts: 4
    I can't seem to do a meal out for less than 1000mg which is more than I'd like..I will do once in a while for the kids.
  • MemphisMarly
    MemphisMarly Posts: 215
    Make sure you drink plenty of water! I just started doing this and actually had to make sure I was eating enough sodium to balance out all the water that I hadn't been drinking before.
  • jadedone
    jadedone Posts: 2,446 Member
    I used to buy spaghetti sauce, until I find out how ridiculously easy it is to make your own.
    1 can of crushed tomatoes (it is harder to find this no salt, but the salted ones only have 120mg per serving typically)
    1 can of dice tomatoes (no salt)
    1 onion, chopped finely
    1 tablespoon of tomato paste
    a couple of cloves of garlic, crushed
    dried italian seasoning or basil and oregano
    optional: carrots (finely chopped)
    optional: balsamic vinegar
    optional: chile flakes

    1. Sautee the onions in a bit of oil with about 2 teaspoon of italian seasoning of a combo of basil/oregano. (I always use olive). You can also add your chile flakes too. If you are adding carrots, add them here. Continue to cook until onions are soft and translucent. Add garlic.
    2. Add the tomatoes, turn up the heat to a simmer, and cook for 15-20 minutes (you might want to add more spices, feel free to be generous. Also try to add a dash of cinnamon, it is really good). You could add a bit of balsamic vinegar for a bit of sweetness and to round out the tomato flavor.
    3. Taste for salt and pepper
    4. Serve!
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    I used to buy spaghetti sauce, until I find out how ridiculously easy it is to make your own.
    1 can of crushed tomatoes (it is harder to find this no salt, but the salted ones only have 120mg per serving typically)
    1 can of dice tomatoes (no salt)
    1 onion, chopped finely
    1 tablespoon of tomato paste
    a couple of cloves of garlic, crushed
    dried italian seasoning or basil and oregano
    optional: carrots (finely chopped)
    optional: balsamic vinegar
    optional: chile flakes

    1. Sautee the onions in a bit of oil with about 2 teaspoon of italian seasoning of a combo of basil/oregano. (I always use olive). You can also add your chile flakes too. If you are adding carrots, add them here. Continue to cook until onions are soft and translucent. Add garlic.
    2. Add the tomatoes, turn up the heat to a simmer, and cook for 15-20 minutes (you might want to add more spices, feel free to be generous. Also try to add a dash of cinnamon, it is really good). You could add a bit of balsamic vinegar for a bit of sweetness and to round out the tomato flavor.
    3. Taste for salt and pepper
    4. Serve!

    OMG! Seriously??? Squee!!! :love:
  • LiveLife73
    LiveLife73 Posts: 73
    will definitely try to make this sauce.. thanks
  • jadedone
    jadedone Posts: 2,446 Member
    If you like a longer cooked sauce, up it by a few minutes. Perfect base for meat sauce too. (Or any of your favorite things)
  • jen0619
    jen0619 Posts: 414
    Just to note that the sodium set on is here higher than the RDA amount of 2300 daily as to where it is set 2500 on here.
  • fancyladymeek
    fancyladymeek Posts: 46
    This is maybe a silly question....does exercise affect how much sodium you can/should take in? I walked 2 hours today and earlier I did an exercise video. I've been drinking plenty of water. Not sure if that affects my ideal sodium intake or not.

    I am trying to reduce my sodium. It's pretty hard right now because I made a huge batch of fried rice never realizing it wasalmost 1000 mg of sodium per serving! So since I can't waste the food, I'm trying to balance it with the rest of my food.

    Today I replaced whole wheat toast with a couple small corn tortillas. I am eating 1/4 cup low fat cheese and 2 slices of deli meat...but other than that I'm trying to be as low in sodium as possible.

    Thanks!
  • rileysowner
    rileysowner Posts: 8,321 Member
    I think the only way exercise would affect your sodium significantly badly that you would have an issue with it is if you were working out intensely in a warm place so that you are losing lots of water. Generally we eat way too much sodium, even the 2300mg is the top end of how much we should have. I believe for people with high blood pressure the number they suggest is more like 1350mg a day (it might be slightly different but that is close). I figure since that is the case, it is unlikely you will consume a low enough amount, unless you really work at it, to endanger yourself. Remember their is sodium in places like water (both bottled and tap--especially if you have a water softener). It is only a small amount, but it is there and will effect the final numbers as well. I think assuming that you are eating more sodium than the number for your food consumption is probably a safe bet, but if you keep you food number at 2300 or lower (or 1350 of lower for those with high blood pressure) you will find you will do fine.

    For me I am on a diuretic which helps me expel the extra sodium (along with some potassium so I need to watch how much of that I eat as well). When I was first put on it, with no dieting at all, I lost 10 pounds. That was all water retained by me because of the extra sodium in my body. I don't have that any longer.
  • fancyladymeek
    fancyladymeek Posts: 46
    Thanks Rileysowner! Before now I never really considered sodium intake, but I'm definately being more aware of it now.
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