Sodium Free Food?

silhouettes · February 2011

I have a problem keeping my sodium under 2500g as suggested.. I eat as healthy as possible but being on a very tight and fixed budget I can't buy all fresh food all the time.

Today I will be at 1010 (I planned ahead) of 1200 (it's my day off exercising) and I'm maxed on Sodium already! All the other numbers are good, close to the max or under.. but I'm out of sodium... Myfitnesspal is doing the dreaded you are not eating enough calories thing... so I wanted to add the 200 extra calories, but I'm going out of my head trying to find food without sodium..

I know there has to be something.. I mean I was looking at sweettarts that have none (I know they aren't healthy but I was getting desperate.. figured candy wouldn't have salt, lol).. but they have to many carbs.

I am finding sodium in everything, from bread to milk to veggi's.. is there anything at all without sodium.. or do I have to just find the lowest and take it being in the negative?

I read arguments with people debating on if keeping sodium down is important or not.. and I don't want that debate here.. I know what people have to say, I want to try to keep mine at 2500.. it might be to high for people, but I can't afford completely fresh food right now with my husband working part time and me not having a job atm

. We have to work with the cards given to us!

So can anyone please help me.. is there such a thing as sodium free food?

hpsnickers1 · February 2011

I try to find as much low-sodium foods as I can. Processed foods kill any chance of keeping sodium down. And buying low fat and fat free stuff usually doesn't help because they make up for lack of taste by adding more sodium or sugar. (Ever had fat free cottage cheese? I felt like I was eating spoonfuls of salt).

Look into increasing potassium. People with low potassium also suffer high blood pressure issues. There is a direct connection between potassium and sodium. You can do some research online.

HeatherShrinking · February 2011

Raw almonds (just the plain kind, anything seasoned would have sodium). Looking at the my bag of almonds.. 1/4 cup almonds has 210 calories and 0 sodium.

A bag on almonds is sort of pricy (cheaper if you get it in the bulk section of your store). But one bag lasts forever, because you don't need many to boost your calories.

melodyg · February 2011

Aim for fresh fruit and veggies or frozen and you will get minimal sodium! Olive oil also has no sodium, if you want to saute some veggies in that.

Looking at my food diary for the last couple of days... bananas, oranges, chicken breast, brown rice, lettuce, tomato, strawberries are all low in sodium (under 10 mg/serving)

Also, I buy fresh fruit and vegetables pretty cheaply. We've been buying mostly apples or oranges at $1/pound or bananas at about 40 cents a pound lately. I also stock up on frozen green beans and corn when it is $1/package (which used to be a pound but is now 12 ounces. Ugh!)

Losing2Live69 · February 2011

I went to my doctor yesterday and while there I asked her a question about my sodium intake. She said 2500 mg of sodium a day is what is recommended for someone who has had a heart attack or has heart disease. She said the normal amount of sodium a day for someone who isn't a heart patient is 4g or 4000 mg. She told me even she couldn't stay under 2500 mg. I am like you, if I had the money to buy all raw, fresh foods...then perhaps it would be easier to keep my numbers lower. However, even if you are eating healthy, most of those foods are full of hidden sodium. Anything low carb or low fat has extra sodium added to compensate for taste. I have found low fat, low sodium cheese (Sergentos) and low fat, low sodium cottage cheese (Breakstones). It is hard to stay within your goal range of calories, carbs, fat, and sodium all at once. Best of luck!

Barelmy · February 2011

Pasta can be.

You can make up for some excess sodium by drinking extra water too, but you probably knew that.

You're welcome to look at my diary, I almost never hit my sodium limit. But, I'm a vegan who makes a lot of things from scratch, so that may not work for you.

ShellyMacchi · February 2011

sure there is...
when i use canned food i get no salt added canned tomatoes, tomato sauce, veg, (though i prefer frozen veg which has no salt added), canned kidney beans and chickpeas etc etc. The sodium in all those things is whatever is natural for the item, nothing added extra.
i even found low sodium sauerkraut.
Campbells now makes no salt added chicken broth, awesome for cooking.

the new recommended level for sodium is actually 1500mg (not sure why mfp has not reset their default for sodium to reflect that yet).. and i usually manage to be under that most days so the few times i am over it i don't worry too much.

my pet peeve is bread products... it is a losing battle (for me so far) to try and find breads that are low or no sodium added.

It is possible *S*

eating4balance · February 2011

1. No salt added green beans
2. Natural almonds
3. Replace any deli meat you eat with grilled chicken
4. Use salt sense in place of salt.
5. Fish is also low in sodium compared to other meats.
6. Get peanut butter without any added salt.
7. Tuna comes in low sodium packets.

silhouettes · February 2011

Thanks for the last few replies! I will check out those foods mentioned.. the nuts seem the best choice or maybe some fruit.. the only problem with fruit is I would have to eat ALOT to get 200 calories and not sure I can do that.. lol

And yes I agree it's so hard to stay under the goal.. I try so hard but I just can't afford the fresh food everyone keeps talking about... It seems healthy food is always more expensive than non healthy.. lol

Either way thanks guys, I appreciate the help

bjenny1234 · February 2011

The amount in natural foods such as veggies, fruit, milk, lean protein etc are lower in sodium than processed foods. Yes they contain sodium but it is natural, not added salt. You should aim for less pre-packaged/processed food and more fresh foods. I just found out I need to lower my sodium too due to high blood pressure (I am only 25...eek!) I was surprised at what has sodium in it. Even a diet soda! Just keep watching the labels and making a conscious effort! Good luck to you!

WalkingGirl1985 · February 2011

I get quaker oats for breakfast..or rolled oats and from looking back on the label, says its sodium free.

bjenny1234 · February 2011

Also, to make sure you are withing grocery budget when buying fresh food I recommend checking the sale ad of your local stores and plan meals around sale prices. You are worth a 50 cent apple!

Barelmy · February 2011

1. No salt added green beans
2. Natural almonds
3. Replace any deli meat you eat with grilled chicken
4. Use salt sense in place of salt.
5. Fish is also low in sodium compared to other meats.
6. Get peanut butter without any added salt.
7. Tuna comes in low sodium packets.

You could make your own peanut butter. Grind peanuts in a blender, and add vegetable oil until desired consistency.

gp79 · February 2011

Good luck with the sodium reduction...it's tough as it's in everything it seems.

My best advice is to read labels, cut back on eating out, rinse your food (especially caned vegetables, or tuna even), look for low sodium alternatives (deli meat), stick to unprocessed foods, especially meats and go very light on any extra salt you think your food needs. After cutting salt out for a while, you may not even miss it. I try to enjoy foods in their natural form as much as possible without becoming a sodium nazi.

Nigel99 · February 2011

Raw almonds (just the plain kind, anything seasoned would have sodium). Looking at the my bag of almonds.. 1/4 cup almonds has 210 calories and 0 sodium.

A bag on almonds is sort of pricy (cheaper if you get it in the bulk section of your store). But one bag lasts forever, because you don't need many to boost your calories.

This!
I have a serving of almonds every day (approx. 24 almonds), and often mix them with 1/4 cup of raisins. Tasty snack, some calories if you need them (if you need less, skip the raisins), and no sodium accumulation.

erica79 · February 2011

I don't usually have a hard time staying under with my sodium. I try to stay under 2000mg although there are some days( like today) that I go way over. But it's usually when I eat out or eat prepackaged foods. If I stick to salads, fresh veggies and meat and brown rice for the day I'm usually way under. But days when I eat Friendly's for lunch and tacos for dinner, I'm way over

jonisalie · February 2011

We have gone a low sodium diet since my hunny had a massive heart attack six months ago. The first step was to rid my house of salt and I mean all salt. The we learned from he nutrionist that you have to read labels, all labels. You would be suprised at the difference just by the brand names. If there is less than 5% sodium it is the best choice. For the most part my sodium intake is about 700-800 mg per day. Now it is just natural to read read read those labels. In a very short time you adjust to not having so much sodium. Yea my food bill increased but the other choice could have been so much worse. Very simple my hunny looks at it like this..... Do you wanna live or do you wanna die? It gets so much easier with practice. And just recently it was on the news that the new recommendation is going to be 1500mg a day. We no longer buy processed foods and as for deli meat look for lo sodium. Boars head is a good choice. We do buy frozen veggies but that is all from the freezer section. I have had bread with only 10 mug of salt per slice but it was terrible. Peppridge Farm makes one with 90 mg per 2 slice serving.

Sodium Free Food?

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