New Sodium Guidelines

dspearsb
dspearsb Posts: 186
edited September 2024 in Food and Nutrition
I changed my sodium intake to the new guidelines the government put out yesterday and it's hard to maintain! There's salt in almost EVERYTHING! Any suggestions to avoid unnecessary salt?

Replies

  • LuckyLeprechaun
    LuckyLeprechaun Posts: 6,296 Member
    how much are they recommending now?
  • BigBoneSista
    BigBoneSista Posts: 2,389 Member
    I don't know what the guidelines are but I limit myself to 1500 a day. No can goods, no process meats. I eat fresh or frozen and I cook my own meals.
  • dspearsb
    dspearsb Posts: 186
    They recommend 1500mg a day for myself because of my race and health factors. Its higher for others.
  • tritta01
    tritta01 Posts: 311
    They are saying around a total of 1/2 tsp a day! That is insane since everything contains salt! But we can do it! :)
  • getfitdiva
    getfitdiva Posts: 1,148 Member
    I found this on mayoclinic a few weeks ago and since lowered my daily sodium intake:

    Sodium: How much do you need?
    According to the 2005 Dietary Guidelines for Americans:
    * Don't exceed 2,300 mg of sodium a day if you're a healthy adult.
    * Don't exceed 1,500 mg of sodium a day if you have high blood pressure, kidney disease or diabetes; you are black; or you're middle-aged or older.

    Keep in mind that these are upper limits, and less is usually best, especially if you're sensitive to the effects of sodium. If you aren't sure how much sodium your diet should include, talk to your doctor.

    My small tips that I've learned in the past 2 weeks are processed and eating out food are high in sodium. Especially soups and sauces. I'm attempting to stay away if they will put me over my limit. Still a work in progress for me.
  • Randee75
    Randee75 Posts: 234
    Don't eat!!! LOL just teasing! Canned and frozen vegetables are horrible....If its processed its packed with sodium usually.
  • live2smyle
    live2smyle Posts: 592 Member
    Salt and I have a love hate relationship. I love it, it hates my body and does mean bad things to it :cry: I dont see how I could ever get as low as 1/2 tsp a day. I am trying desperatly to keep it under 2000 a day and I should be at 1500. :grumble:
  • SoldierWife99
    SoldierWife99 Posts: 75
    I have more trouble maintaining sodium then calories! I was going to put up a post about it today, until I saw this one. Even celery has sodium in it! There just doesn't seem to be a way to get away from it!:angry:
  • lutzsher
    lutzsher Posts: 1,153 Member
    I actually get almost no sodium in my diet as I make everything myself so know what is in it. This includes breads, sauces, and salad dressings. Avoid all prepared, frozen, and canned food (canned in particular is very high in sodium).
    If you do purchase prepared food (like salad dressings, or BBQ sauce) you can compare the labels and always choose the lowest sodium option.
  • nilisabel
    nilisabel Posts: 338
    use sea salt instead of regular salt, I've heard, but like it's been said, avoid canned goods and processed meats and cheeses. So no bologna or instant mac and cheese or stuff that comes in a can or microwaveable. Cheese is very salty and it's best to use a small amount of very strong cheese bought at the deli counter, not anything that comes in a can. Having read the nutritional information, I disagree with certain concepts about cheese; nonfat milk is a WAY better source of calcium and protein.

    I have found that a low sodium diet is very affordable, flavorful, and really really good for you. Buy veggies in the frozen section, which incidentally, retain all their nutrients better than canned veggies. It does take a little planning, but not much! You can buy beans way cheaper and soak them overnight, make your own chicken stocks very easily in a slow cooker and they are also available in low sodium varieties. Use garlic and onion (not onion powder or garlic powder because these are high in sodium), but the actual veggies, to flavor your dishes. Use vinegar, wine, olive oil, nutmeg (fresh) with a grater, lemon juice, and a little (very little) bit of sea salt. I promise you, you will not miss the large quantities of salt. As an added bonus you may find yourself losing weight like crazy, and if you stick to the low sodium you probably won't regain it.
  • nilisabel
    nilisabel Posts: 338
    you do not want to completely cut out all sodium from your diet. sodium, like potassium, is vital to cellular processes, including nerve cell transmissions. You just don't want more than the recommended amount. Natural food has sodium in it because we need it. Processed foods just have waay too much because salt is a natural preservative.
  • dspearsb
    dspearsb Posts: 186
    All of your suggestions are great. The problem is that I have two small children and making EVERYTHING from scratch is not always an option. I know they sell low cal, low fat and sugar free items. But what about salt-free?
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    Don't eat processed foods. Limit the amount of bread, tortillas, and cheese you eat. Don't eat canned foods, chips, frozen meals, or pretty much anything you don't cook yourself.
  • monstertwelve
    monstertwelve Posts: 102
    i eat mostly fruits and veggies and am always way way under on my sodium.
    but i love everything salty!!!
    so if i have a chance...i'll put salt on it! which is real bad but i dont do it too much!

    anyway...i am having soup for lunch...from a can and omg!!!! i am almost at my limit for the day!!! never really realized it!

    1/2tsp is nuts!!!
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    All of your suggestions are great. The problem is that I have two small children and making EVERYTHING from scratch is not always an option. I know they sell low cal, low fat and sugar free items. But what about salt-free?

    There are low or reduced sodium products, but they don't taste very good. The problem with processed foods is that they don't use many herbs or spices to flavor the food, they use salt because it's cheap. So when they reduce the amount of salt, the flavor gets reduced as well.

    I have two kids at home, my daughter is 2 and my son is 9 months. I still make almost everything from scratch, except for some things my husband eats. I do get some store-bought snacks for my kids but they're always organic and have minimal sugar and sodium and don't have preservatives or any artificial ingredients.

    I make my own baby food for my son, I steam fruits and vegetables and pureed them when he was little and just mash them a little now that he can eat chunkier textures. My daughter eats pretty much the same foods that I do, she loves salad, fruits, vegetables, eats small sandwiches, quesadillas, burritos, and right now her favorite meal is spiral pasta with meatballs. Both kids also get organic yogurt.

    It takes some thinking and some serious adjustments, but it is possible. And it's not that hard once you just do it.
  • BigBoneSista
    BigBoneSista Posts: 2,389 Member
    All of your suggestions are great. The problem is that I have two small children and making EVERYTHING from scratch is not always an option. I know they sell low cal, low fat and sugar free items. But what about salt-free?

    I have 3 children. It can be done if you plan a head. Cook a pack of chicken breast and keep it in the fridge. You can eat that with any side or mix it in with any dish. Walmart (if you have one near) has great value steamables. Pop those in the microwave. Success Brown rice comes in bags you can microwave. Mrs. Dash has a lot of different seasonings you can use.

    Chicken breast cooked uncovered can be done within 20 minutes with the oven preset at 400. Everything else can be done within 5 minutes.
  • SKismet
    SKismet Posts: 137
    Anyone think that maybe, just MAYBE, with these new guidelines, food processors might start cutting down on sodium??? I mean, it sure would be nice to have convenient, HEALTHY foods!
  • dspearsb
    dspearsb Posts: 186
    Thanks for all your support! I'm planning ahead and creating menus for the next few days and will look at every label I buy from now on!

    You guys rock!
  • Ely82010
    Ely82010 Posts: 1,998 Member
    I posted yesterday the whole article about Federal Guidelines for sodium consumption, and I got two responses both political motivated and sacastic, and directed to the goverment.

    I am happy to read that all of you are more concerned about health, and not trying to see a political agenda in the guidelines.

    Keep up the good work!
  • Justinholt123
    Justinholt123 Posts: 2
    Fake salt (potassium chloride) is the same kind of potassium you'd get from bananas. It's right there in the isle with real salt. I use it, it tastes good. There is also 50/50 mixes as well. If you use A LOT of it it is suppose to give off a metallic taste, but I never noticed.
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