How to not go over on sodium?!

Beastiephile
Beastiephile Posts: 50
edited September 2024 in Health and Weight Loss
I just recently started tracking my sodium intake, and I am in TOTAL SHOCK at what I am seeing! I like to think I eat very healthy foods, primarily vegetables, grains, and fruit. I try not to eat a lot of processed stuff, but since I'm a vegan I eat a lot of fake cheese and fake meat stuff, and I never realized how much sodium that has.

I mean I can live without that stuff, but what kind of foods should I be avoiding, and what should I be eating more of? I'm pretty sure I've been holding onto a lot of water weight...been very "backed-up" and feeling bloated and gross (sorry tmi lol) and I wonder if that's the culprit...any advice?

Replies

  • ArchyJill
    ArchyJill Posts: 548 Member
    Avoid processed foods and your sodium intake will drop to almost nothing (comparatively speaking).
  • bettyboop573
    bettyboop573 Posts: 610 Member
    I am not vegan but I eat primarily a vegetarian diet...i try to avoid the fake meats....they are probably your biggest sodium source...once in awile is ok, lots of veggies on here, check out some of their diaries :)
  • sarahs440
    sarahs440 Posts: 405
    i have the same problem. some days are good and days like today, i am WAYYY over. I guess its just a learning process. drink a ton of water. it will help flush it all out.
  • cmw9696
    cmw9696 Posts: 123
    it is the "fake" foods and cheese... sorry... try and increase your potassium to set it off...banana, potato, lima beans, northern beans, split pea, tomato paste...
  • Beastiephile
    Beastiephile Posts: 50
    Good advice, I will definitely have to start doing away with all the processed fake meats and cheese. I eat that stuff out of convenience, as I have no way of cooking other than a microwave, so it's just something I can heat up really quick to go with a plate of vegetables or whatever.

    I will also try the potassium idea, which I need more of anyway as I have hypokalemia- potassium deficiency. I'm trying to drink water like a madwoman over here but I feel like no matter how much I'm putting in--it's barely coming back out!
  • TrainerRobin
    TrainerRobin Posts: 509 Member
    What everyone else said, and you already seem to know, eliminate or reduce the processed foods. And if you add the item (before you eat it) and you see that it's just too much added sodium for your day, swap it for something that's healthier for you.

    Sorry that's nothing revolutionary but it's the basic food swap (processed for fresh) that's likely your solution. Good luck!
  • grouch201
    grouch201 Posts: 404 Member
    Okay, I took a look at about a week's worth of food and the processed stuff is what's killing your sodium. All the cheese and Tofurkey stuff has a lot of sodium in it. I'm seeing very few actual real fruits and veggies. Your cereal also isn't doing you any favors in the sodium department. Cut out anything packaged and try to make your own meals comprised of veggies, and eat whole fruits.
  • Sarahr73
    Sarahr73 Posts: 454 Member
    I used to have that problem. I just started keeping track of what was high in sodium and found substitutes for them that were lower in sodium or cut it out my diet if I couldn't find a substitute I liked. I now usually sit at 75% of my sodium for the day, sometimes even a little lower.
  • Liatush
    Liatush Posts: 627 Member
    I usually check my friends' diaries and steal food ideas from there :)
  • rileysowner
    rileysowner Posts: 8,338 Member
    Since you are tracking sodium, look on your food diary where it comes from and eliminate or change that to something else. It really comes down to that.
  • Beastiephile
    Beastiephile Posts: 50
    Okay, I took a look at about a week's worth of food and the processed stuff is what's killing your sodium. All the cheese and Tofurkey stuff has a lot of sodium in it. I'm seeing very few actual real fruits and veggies. Your cereal also isn't doing you any favors in the sodium department. Cut out anything packaged and try to make your own meals comprised of veggies, and eat whole fruits.

    Thank you. I think I need to start looking at my food diary with a more judgmental approach. I always think "i'm a vegan, of course i'm eating healthy" but then I also looked over my past week of food too, and I thought "Where are the fruits and vegetables"? Truth is, i'm not really eating as much as them as I think.
  • kimiel
    kimiel Posts: 108
    Dr. Oz recommends only 1,500 mg of sodium per day. I find that very hard to manage!
  • Valtishia
    Valtishia Posts: 811 Member
    You seem to have the right idea about what foods are higher in sodium so I think it is just a matter of label reading now.
  • Nigel99
    Nigel99 Posts: 498 Member
    Once I started tracking sodium about a week into my weight loss and exercise, I've been able to stay under all but a couple of days. Definitely avoid packaged and processed foods when you can, and look for lower sodium items. The more fresh fruit and veggies you add will give you sodium-free calories. If you buy frozen veggies (such as steamables), get the ones without the sauce or seasoning - that can take you from 350mg or double that down to only 10 mg or so per serving.
  • TiniTurtle
    TiniTurtle Posts: 595 Member
    i was going to basically say what nigel said but to fix your backed up issue, increase your water & fiber. if you're eating lots of veggies, then you might be getting enough fiber anyway, but just a thought & if you're getting too much sodium & can't prevent it, extra water helps your body flush it out to maintain homeostasis :o)
  • ArchyJill
    ArchyJill Posts: 548 Member
    Okay, I took a look at about a week's worth of food and the processed stuff is what's killing your sodium. All the cheese and Tofurkey stuff has a lot of sodium in it. I'm seeing very few actual real fruits and veggies. Your cereal also isn't doing you any favors in the sodium department. Cut out anything packaged and try to make your own meals comprised of veggies, and eat whole fruits.

    Thank you. I think I need to start looking at my food diary with a more judgmental approach. I always think "i'm a vegan, of course i'm eating healthy" but then I also looked over my past week of food too, and I thought "Where are the fruits and vegetables"? Truth is, i'm not really eating as much as them as I think.

    I hate to say it, but I eat a lot healthier now than when I was vegetarian. Not to say you can't eat healthy as a vegan/vegetarian/whatever but it does take a lot more thought and a well-planned pantry. Try doing some crockpot beans and legumes (from scratch of course)...they are a good side or main dish, loaded with protein, good carbs, good fiber, etc.
  • callipygianchronicle
    callipygianchronicle Posts: 811 Member
    As a vegan, if you simply switch to eating real food, instead of factory food, you will be able to knock this sodium problem out. Instead of fake meat, try making beans, quinoa, and whole grains your new friends. I second the recommendation of buying a crock pot. It takes up very little space, and is critical to you getting the nutrition you need without access to a stove. And it sounds corny, but getting good nutrients can require more work when you eliminate large categories of food from your diet (as you have, as a vegan). So, I’d draw a rainbow and each day check and see if I’ve consumed every color in it. If you’re missing colors, you’re missing nutrients, enzymes, and critical amino acids.
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