How do you cut down on sodium?!

thebunches
thebunches Posts: 40
in Food and Nutrition
I don't feel like I eat a lot of salty foods... but my sodium always seems to be off the charts! My goal for sodium is 2300 a day; 1220 calories a day (if that matters).

Help!

Replies

  • wkwebby
    wkwebby Posts: 807 Member
    That means you must have a lot of prepackaged foods. The sodium will always be high for days you're not preparing fresh stuff. You will dramatically decrease this number if you cut out canned and prepackaged items. Even deli meats (unless low sodium) will have the problem of having high sodium numbers. Low sodium on the packaging just means it has less, but looking at the label, you'll still go way over if you always eat prepackaged foods.

    It stinks and it is inconvenient, but the sodium is in the preservatives that keep it viable for the shelf. Unless you have a problem with high blood pressure or other medical conditions, your sodium number being a little bit higher shouldn't be too much of an issue, but your water retention will be affected. If you can handle that fluctuation, don't worry, but understand that your variance in weight could be due to this.
  • nephalime
    nephalime Posts: 22 Member
    Go for the fresh, natural food. Like fresh fruits, steemed veggies, fresh meat with no sauces, no dressing on salads.. If you choose processed food, even if you don't add salt, you will mostly eat a ton of it.
  • Lorleee
    Lorleee Posts: 369 Member
    Stick to the perimeter of the grocery store when you shop, avoiding prepackaged products as much as you can - so much sodium in those items. It's not too hard, really, it's just that sticking to natural foods requires more time and organization to prep meals and snacks. Worth it, though, and I think cheaper in the long run.
  • TrolleyRide
    TrolleyRide Posts: 64 Member
    drink more water. it reduces the concentration in your body.
  • jkwolly
    jkwolly Posts: 3,049 Member
    Unless you have a medical condition, high sodium won't hurt you other than bloating. If you do find you're higher for a day, just drink more water!
  • Jennloella
    Jennloella Posts: 2,286 Member
    sodium is in everything. Cook everything yourself, I keep my sodium under 1000 a day easily by making everything from scratch and controlling what goes in it!
  • jkwolly
    jkwolly Posts: 3,049 Member
    edited October 2014
    Jennloella wrote: »
    sodium is in everything. Cook everything yourself, I keep my sodium under 1000 a day easily by making everything from scratch and controlling what goes in it!
    But, what about pickles!? :(

  • extra_medium
    extra_medium Posts: 1,525 Member
    Lorleee wrote: »
    Stick to the perimeter of the grocery store when you shop.

    that's where they keep the bacon :o
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    jkwolly wrote: »
    Jennloella wrote: »
    sodium is in everything. Cook everything yourself, I keep my sodium under 1000 a day easily by making everything from scratch and controlling what goes in it!
    But, what about pickles!? :(

    Pickles don't need to have as much salt as those you buy at the grocery store. Make your own, it's really easy and they are SO much better tasting.
  • thebunches
    thebunches Posts: 40
    TrolleyRide wrote: »
    drink more water. it reduces the concentration in your body.

    I drink a ton of water... anywhere between 64 and 100 ounces every day.
  • lorib642
    lorib642 Posts: 1,942 Member
    Can you look in your diary and see where the high sodium foods are? I don't really watch my sodium, but I know there is a lot in some of the canned/packaged foods I eat. Maybe change or cut-back on those.
  • FredDoyle
    FredDoyle Posts: 2,272 Member
    edited October 2014
    Need2Exerc1se wrote: »
    jkwolly wrote: »
    Jennloella wrote: »
    sodium is in everything. Cook everything yourself, I keep my sodium under 1000 a day easily by making everything from scratch and controlling what goes in it!
    But, what about pickles!? :(

    Pickles don't need to have as much salt as those you buy at the grocery store. Make your own, it's really easy and they are SO much better tasting.
    They do if they are going to stay crunchy and preserved over any length of time.
    I always used to make my own dills, but after reducing sodium, I could never get a low sodium recipe for dill pickles that was any good... :(

  • pope66682
    pope66682 Posts: 249 Member
    Eat less processed and canned foods. Get raw and season yourself
  • pope66682
    pope66682 Posts: 249 Member
    extra_medium wrote: »
    Lorleee wrote: »
    Stick to the perimeter of the grocery store when you shop.

    that's where they keep the bacon :o
    Bacon isnt really that bad for you (in moderation) I eat it once a week.
  • shadowofender
    shadowofender Posts: 786 Member
    If I eat a lot of premade foods my sodium levels are high (they don't affect me much though so I don't watch it really)

    The more I cook for myself, the easier it is to stay in range. Though I could basically just eat salt straight. I love salt.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    FredDoyle wrote: »
    Need2Exerc1se wrote: »
    jkwolly wrote: »
    Jennloella wrote: »
    sodium is in everything. Cook everything yourself, I keep my sodium under 1000 a day easily by making everything from scratch and controlling what goes in it!
    But, what about pickles!? :(

    Pickles don't need to have as much salt as those you buy at the grocery store. Make your own, it's really easy and they are SO much better tasting.
    They do if they are going to stay crunchy and preserved over any length of time.
    I always used to make my own dills, but after reducing sodium, I could never get a low sodium recipe for dill pickles that was any good... :(

    Dill is not my favorite pickle, but I never noticed mine being any less crunchy than other pickles.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    pope66682 wrote: »
    extra_medium wrote: »
    Lorleee wrote: »
    Stick to the perimeter of the grocery store when you shop.

    that's where they keep the bacon :o
    Bacon isnt really that bad for you (in moderation) I eat it once a week.

    It is loaded with sodium though.
  • cosmichvoyager
    cosmichvoyager Posts: 237 Member
    I usually meet or exceed the MFP default amount for sodium by about 1/3 a few times a week, even with a diet low in processed foods because I LOVE salty food so I regularly eat olives and pickles, put salt in my food, cook with asian ingredients like soy sauce, miso, sriracha, etc. There is even sodium in bread, cheese, eggs, everything.

    I had high blood pressure but it went down due to exercising, losing weight and being more careful with my salty food-loving ways. I no longer eat cured meat, asian food, olives and pickles all in the same day and I look at very salty foods as more of an enhancer instead of the focus. Like I would cut up 1 piece of bacon and mix it into an omelet instead of eating a half pound of bacon in one sitting.
  • MomTo3Lovez
    MomTo3Lovez Posts: 800 Member
    Need2Exerc1se wrote: »
    jkwolly wrote: »
    Jennloella wrote: »
    sodium is in everything. Cook everything yourself, I keep my sodium under 1000 a day easily by making everything from scratch and controlling what goes in it!
    But, what about pickles!? :(

    Pickles don't need to have as much salt as those you buy at the grocery store. Make your own, it's really easy and they are SO much better tasting.

    How do you make pickles at home? I would love to make some especially since my daughter eat them like they are going out of style! I buy the reduced sodium ones but would love to try making my own!
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    MomTo3Lovez wrote: »
    Need2Exerc1se wrote: »
    jkwolly wrote: »
    Jennloella wrote: »
    sodium is in everything. Cook everything yourself, I keep my sodium under 1000 a day easily by making everything from scratch and controlling what goes in it!
    But, what about pickles!? :(

    Pickles don't need to have as much salt as those you buy at the grocery store. Make your own, it's really easy and they are SO much better tasting.

    How do you make pickles at home? I would love to make some especially since my daughter eat them like they are going out of style! I buy the reduced sodium ones but would love to try making my own!

    You just need some canning jars, vegetables, spices and a large pot or pressure cookers. Most pickles can be canned with just a hot water bath. Just google for recipes. I pickle all kinds of vegetables.
  • 13bbird13
    13bbird13 Posts: 425 Member
    I bought a Ball kit last year -- jars, lids, seals, tongs, instruction booklet, etc. -- but didn't get around to actually trying it... this year for sure! I love pickles and it would be fun to make my own.

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