Calories versus Sodium?

hobbes227
hobbes227 Posts: 1 Member
edited November 2024 in Health and Weight Loss
Disclaimer: I'm not out to lose a lot of weight, just want to look more lean and toned.

I'm having a hard time choosing between foods (when I sometimes eat out, or buying prepackaged foods like salad dressing) that are higher in calories versus those higher in sodium. It often seems like the ones with fewer calories try to make up for it with more sodium (and they often have a longer, more-processed list of ingredients as well, but that's another story). I'm finally starting to show some tone/definition and I don't want to lose them by too much sodium intake/bloating, but I also don't want to consume more calories than necessary for any single meal or item.

Replies

  • mirrim52
    mirrim52 Posts: 763 Member
    If you are buying reduced fat food items, yes they will have more sugar and sodium added. Fat is tasty. When they take it out, they have to add something so that the food doesn't taste like cardboard.
    If these are occasional treats, the higher sodium intake shouldn't be a huge deal assuming you don't have any health conditions. You might bloat a bit, but that will go away within a couple days.

    My general guideline (for me...my personal preference) is to eat the real thing, just less of it. The only reduced fat thing I buy is dairy, and that is because I prefer the taste and texture. I have no idea how much you are eating, but if you have little to lose, you should be eating close to maintenance, which should leave you some wiggle room for higher calorie treats now and then. If you are trying to build muscle, you should be eating at a very small deficit or at maintenance.
  • Kalikel
    Kalikel Posts: 9,603 Member
    Make your own salad dressing. It'll taste better and be lower in sodium. :)

    Lots of good info on sodium here: http://sodiumbreakup.heart.org/sodium-411/

    Personally, I watch both. It took a long time for me to realize that I just couldn't eat all the processed food and get my sodium anywhere near the place it needed to be. I finally began making my own cottage cheese, salad dressings, etc.
  • lauraesh0384
    lauraesh0384 Posts: 463 Member
    Kalikel wrote: »
    Make your own salad dressing. It'll taste better and be lower in sodium. :)

    Lots of good info on sodium here: http://sodiumbreakup.heart.org/sodium-411/

    Personally, I watch both. It took a long time for me to realize that I just couldn't eat all the processed food and get my sodium anywhere near the place it needed to be. I finally began making my own cottage cheese, salad dressings, etc.

    How do you make your own cottage cheese? I love cottage cheese, but it's so freaking high in sodium!
  • Kalikel
    Kalikel Posts: 9,603 Member
    edited July 2015
    This is the recipe I started with. I have altered mine. I use lower-fat stuff than half-and-half, about 1/3 of the salt...and I add wheat germ and Israeli Za'atar before I eat it, when I'm adding the milk. That's just how I like it.

    Try the recipe. It's pretty dang good! You can always make your own adjustments later. :)

    http://www.foodnetwork.com/recipes/alton-brown/quick-cottage-cheese-recipe.html
  • lauraesh0384
    lauraesh0384 Posts: 463 Member
    Awesome! Thank you. I shall try that soon. I've been wanting cottage cheese but the high sodium stops me. In all honesty, it's a little too salty for me, but I still love it. I can't wait to try this.
  • lorrpb
    lorrpb Posts: 11,463 Member
    Food manufacturers use 3 things to enhance taste: fat, sodium, and sugar. When one goes down, the other 2 go up. ALWAYS. Pick your poison!
  • Kalikel
    Kalikel Posts: 9,603 Member
    lauraesh0384 wrote: »
    Awesome! Thank you. I shall try that soon. I've been wanting cottage cheese but the high sodium stops me. In all honesty, it's a little too salty for me, but I still love it. I can't wait to try this.
    I know! It's crazy how much salt they add to that stuff.

    I'd try to cut the sodium,then do without things, then eat them because I was sick of doing without. My sodium intake was ridiculous. There was a poster here who made everything himself and he inspired me to learn. :)

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