What has protein and low sodium

bacin0532
bacin0532 Posts: 13 Member
edited November 26 in Health and Weight Loss
Just started my diet 4 days ago. I can never reach my protein in take. Not only that I end up going over my sodium in take. Any suggestions to get more protein and less sodium?

Replies

  • yogicarl
    yogicarl Posts: 1,260 Member
    edited November 2015
    Soya milk, beans, lentils, kale.
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    Chicken, pork, steak, shrimp.
  • debrakgoogins
    debrakgoogins Posts: 2,033 Member
    Is there a medical reason for you to be limiting your sodium intake? If not, your sodium number shouldn't be something you get overly concerned about. Eggs, unsalted nuts, Greek yogurt and meats are good ways to get protein. You might want to open your diary - it would help us make some more suggestions.
  • lithezebra
    lithezebra Posts: 3,670 Member
    Meat.
  • Unknown
    Unknown
    This content has been removed.
  • SFCStank
    SFCStank Posts: 25 Member
    Eggs.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Meat.

    If you change your Diary Sharing settings to Public we can give you more meaningful replies. http://www.myfitnesspal.com/account/diary_settings
  • bacin0532
    bacin0532 Posts: 13 Member
    No no reason just high blood pressure runs in my family
  • bacin0532
    bacin0532 Posts: 13 Member
    kshama2001 wrote: »
    Meat.

    If you change your Diary Sharing settings to Public we can give you more meaningful replies. http://www.myfitnesspal.com/account/diary_settings

    Just did I'm new to the app lol
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    bacin0532 wrote: »
    kshama2001 wrote: »
    Meat.

    If you change your Diary Sharing settings to Public we can give you more meaningful replies. http://www.myfitnesspal.com/account/diary_settings

    Just did I'm new to the app lol

    It looks like it is still closed.
  • bacin0532
    bacin0532 Posts: 13 Member
    janejellyroll wrote: »
    bacin0532 wrote: »
    kshama2001 wrote: »
    Meat.

    If you change your Diary Sharing settings to Public we can give you more meaningful replies. http://www.myfitnesspal.com/account/diary_settings

    Just did I'm new to the app lol

    It looks like it is still closed.

    Where go I go to do it?
  • bacin0532
    bacin0532 Posts: 13 Member
    catscats222 wrote: »
    your protein goal is 107 g's a day?

    No 140g

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    bacin0532 wrote: »
    janejellyroll wrote: »
    bacin0532 wrote: »
    kshama2001 wrote: »
    Meat.

    If you change your Diary Sharing settings to Public we can give you more meaningful replies. http://www.myfitnesspal.com/account/diary_settings

    Just did I'm new to the app lol

    It looks like it is still closed.

    Where go I go to do it?

    Are you on a computer? If so, go to Settings/Diary Settings and choose "Public" as the setting.
  • bacin0532
    bacin0532 Posts: 13 Member
    janejellyroll wrote: »
    bacin0532 wrote: »
    janejellyroll wrote: »
    bacin0532 wrote: »
    kshama2001 wrote: »
    Meat.

    If you change your Diary Sharing settings to Public we can give you more meaningful replies. http://www.myfitnesspal.com/account/diary_settings

    Just did I'm new to the app lol

    It looks like it is still closed.

    Where go I go to do it?

    Are you on a computer? If so, go to Settings/Diary Settings and choose "Public" as the setting.

    I figured it out and I'm on iPhone
  • Unknown
    Unknown
    edited November 2015
    This content has been removed.
  • bacin0532
    bacin0532 Posts: 13 Member
    debrakgoogins wrote: »
    Is there a medical reason for you to be limiting your sodium intake? If not, your sodium number shouldn't be something you get overly concerned about. Eggs, unsalted nuts, Greek yogurt and meats are good ways to get protein. You might want to open your diary - it would help us make some more suggestions.

    I open them
  • bacin0532
    bacin0532 Posts: 13 Member
    catscats222 wrote: »
    3,000 calories a day?
    guess you have a lot to lose - good luck.

    2,790 and yes I plan to lose 200lbs at a slow pace
  • Lauran845
    Lauran845 Posts: 71 Member
    I cannot see your diary, but my suggestion would be to eat whole foods and not processed. It you are using prepared food, it is naturally going to have more sodium than if you cooked it yourself. Also, quinoa, spinach, romaine and broccoli have very high protein without much, if any, sodium. If you eat canned beans, rinse them before you eat them to get rid of some of the sodium on them. Otherwise, use more fresh foods. Good luck!
  • bacin0532
    bacin0532 Posts: 13 Member
    Lauran845 wrote: »
    I cannot see your diary, but my suggestion would be to eat whole foods and not processed. It you are using prepared food, it is naturally going to have more sodium than if you cooked it yourself. Also, quinoa, spinach, romaine and broccoli have very high protein without much, if any, sodium. If you eat canned beans, rinse them before you eat them to get rid of some of the sodium on them. Otherwise, use more fresh foods. Good luck!

    Thank you for the suggestions
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    edited November 2015
    Taking your weight loss goal at face value, I'll guess you are 340lb-ish. 140g/day is ~0.41g/lb/day, which is higher than USDA recommendations, but below optimal levels to build/maintain muscle, which is in the 0.64-0.82g/lb/day range. Since protein really matters more for muscles than fat, 140g/day is probably fine.

    Now, to hit that on a 2700 calorie diet, that is pretty easy. Add a 400g (14oz) slab of chicken breast to your diet and that'll put you at 124 grams of protein and only 660 calories while only consuming 296mg of sodium. The rest of the protein should easily fall in place and you have a ton of calories for everything else.

    However, that may not work for you (not everyone wants to eat a ton of chicken every day). Looking at your diary, it looks like a couple simple changes might work for you though. Swap out the feta cheese for slices of chicken breast (or another meat of your choice), and swap out your salad dressing for something lower sodium. Also, ditch the canned tomatoes and use fresh diced tomatoes. Doing that alone would drop yesterday's sodium intake by ~1300mg.
  • bacin0532
    bacin0532 Posts: 13 Member
    nordlead2005 wrote: »
    Taking your weight loss goal at face value, I'll guess you are 340lb-ish. 140g/day is ~0.41g/lb/day, which is higher than USDA recommendations, but below optimal levels to build/maintain muscle, which is in the 0.64-0.82g/lb/day range. Since protein really matters more for muscles than fat, 140g/day is probably fine.

    Now, to hit that on a 2700 calorie diet, that is pretty easy. Add a 400g (14oz) slab of chicken breast to your diet and that'll put you at 124 grams of protein and only 660 calories while only consuming 296mg of sodium. The rest of the protein should easily fall in place and you have a ton of calories for everything else.

    However, that may not work for you (not everyone wants to eat a ton of chicken every day). Looking at your diary, it looks like a couple simple changes might work for you though. Swap out the feta cheese for slices of chicken breast (or another meat of your choice), and swap out your salad dressing for something lower sodium. Also, ditch the canned tomatoes and use fresh diced tomatoes. Doing that alone would drop yesterday's sodium intake by ~1300mg.

    I love chicken, and I only use fresh tomatoes all the time. Thanks for the helpful information.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Greek yogurt is also a good source just figured i'd add that in addition to the above.


    Also, i would highly recommend making your own food if you want to watch sodium intake.
  • bacin0532
    bacin0532 Posts: 13 Member
    rainbowbow wrote: »
    Greek yogurt is also a good source just figured i'd add that in addition to the above.


    Also, i would highly recommend making your own food if you want to watch sodium intake.

    I only asked because I thought going over your sodium was bad
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    bacin0532 wrote: »
    rainbowbow wrote: »
    Greek yogurt is also a good source just figured i'd add that in addition to the above.


    Also, i would highly recommend making your own food if you want to watch sodium intake.

    I only asked because I thought going over your sodium was bad

    well considering your current weight and your family history i would probably advise against it. You don't have to go LOW sodium, but keeping it low enough to keep hypertension (which can lead to heart disease, heart attack, and stroke later on in life) at bay is probably a good idea.
  • bacin0532
    bacin0532 Posts: 13 Member
    rainbowbow wrote: »
    bacin0532 wrote: »
    rainbowbow wrote: »
    Greek yogurt is also a good source just figured i'd add that in addition to the above.


    Also, i would highly recommend making your own food if you want to watch sodium intake.

    I only asked because I thought going over your sodium was bad

    well considering your current weight and your family history i would probably advise against it. You don't have to go LOW sodium, but keeping it low enough to keep hypertension (which can lead to heart disease, heart attack, and stroke later on in life) at bay is probably a good idea.

    Thank you
  • SLIMANDFIT2015
    SLIMANDFIT2015 Posts: 4 Member
    There is a product called NoSalt. You just can not cook in the food add before you eat and you can always add more never want to much will mess up your meal. Also I purchase Friendship Cottage Cheese No Salt added and then i sprinkle with NoSalt. (instead of Sodium Chloride/{salt}, it is Potassium Chloride). The best purchase would be a food scale. :)
  • kshama2001
    kshama2001 Posts: 28,052 Member
    nordlead2005 wrote: »
    Taking your weight loss goal at face value, I'll guess you are 340lb-ish. 140g/day is ~0.41g/lb/day, which is higher than USDA recommendations, but below optimal levels to build/maintain muscle, which is in the 0.64-0.82g/lb/day range. Since protein really matters more for muscles than fat, 140g/day is probably fine.

    Now, to hit that on a 2700 calorie diet, that is pretty easy. Add a 400g (14oz) slab of chicken breast to your diet and that'll put you at 124 grams of protein and only 660 calories while only consuming 296mg of sodium. The rest of the protein should easily fall in place and you have a ton of calories for everything else.

    However, that may not work for you (not everyone wants to eat a ton of chicken every day). Looking at your diary, it looks like a couple simple changes might work for you though. Swap out the feta cheese for slices of chicken breast (or another meat of your choice), and swap out your salad dressing for something lower sodium. Also, ditch the canned tomatoes and use fresh diced tomatoes. Doing that alone would drop yesterday's sodium intake by ~1300mg.

    @bacin0532 when I go to your diary it's asking me for a key, so your diary is no longer set on Public, but the above is good advice.
  • Sandcastles61
    Sandcastles61 Posts: 506 Member
    Hi @bacon0532 .... I watch sodium as well. Just a couple more tips not mentioned above. Salad dressing can also be a sodium bomb for me. I have found the Bolthouse yogurt dressing to be lower, or else I cut my favorite regular dressing with Greek yogurt to get more bang out of less dressing. Mozzarella cheese is also a good cheese source land has a little protein, and can be lower fat and lower sodium than things like feta. Best wishes :)
  • bacin0532
    bacin0532 Posts: 13 Member
    Sandcastles61 wrote: »
    Hi @bacon0532 .... I watch sodium as well. Just a couple more tips not mentioned above. Salad dressing can also be a sodium bomb for me. I have found the Bolthouse yogurt dressing to be lower, or else I cut my favorite regular dressing with Greek yogurt to get more bang out of less dressing. Mozzarella cheese is also a good cheese source land has a little protein, and can be lower fat and lower sodium than things like feta. Best wishes :)

    Thanks
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