Problem keeping sodium under 2300 mg/day

Do you have a medical reason to watch your sodium? I don't track sodium either.

If you truly do want or need to limit it, I would suggest looking at your diary to determine what your major sources are. Are you using any kind of sauce, seasoning, mix, or pre-made food that is contributing to your sodium consumption? Your diary is closed, but typically "clean eaters" are preparing all their own food (at least, I think they are) which means you have greater control of how much sodium is going into your meals. While sodium does naturally occur in meats, fruits, vegetables, grains, and beans, it isn't usually hard to stay low sodium while basing your meals on these foods.

Unless you have a medical condition that requires you to reduce sodium, don't worry about it. In fact, if you are exercising regularly to the point of sweating a few hours a day, your body may cramp up without enough electrolytes, i.e. sodium and potassium.

http://eletewater.co.uk/blogs/research/8029093-muscle-cramps-and-spasms-the-electrolyte-misconnection#.VppU-iorKhc

A healthy body will eliminate excess sodium through sweat and urine. Just stay hydrated.

rschuler39 wrote: »

i am a 53 y/o male who by nature always ate whatever I wanted but had trouble gaining good weight. The skinny body with a big gut is no problem. I recently started weight training and totally changed my diet to clean eating and weekly meal prep. I cut gluten to narrow down other problems and responded well.
My calorie intake should be 2800 calories per day with 50% carbohydrates 25% fat and 25% protein. I have been doing well keeping within goals but my Average sodium is over The recommended 2300mg/ day. It seems I can't get the calories I need without the sodium rising. Am I the only one having this problem? Thank you in advance for any suggestions.

@rschuler39 I had that problem at age 63 until I stopped eating processed foods from the grocery stories. Now I have to add salt to keep my levels in a healthy range. My carb and and fat ratios are more the reverse of yours but our calorie intake are similar.

Welcome to MFP forums. Best of success.

yes use homemade mixes, watch soy sauce, chicken broth, hot & sour soup, canned soup - make it on your own, breads,energy drinks - zero calories but soduim

I use dry beans and I soak them overnight. I avoid the sodium from the canned version. A suggestion.

most canned things are disasters. Start looking at the sodium in your seasonings. You migt want to get familiar with Mrs Dash

socioseguro wrote: »

I use dry beans and I soak them overnight. I avoid the sodium from the canned version. A suggestion.

I agree with this.

Many carb sources like bread, pasta, bagels, rolls, and crackers are surprisingly high in sodium. Those are usually where a lot of my sodium comes from--I also track sodium and have a hard time staying under unless I really watch.

Hunts and S&W have no salt added canned diced tomatoes.
Full Circle Organic, Westbrae and Eden Organic have canned beans and garbanzo beans with very low sodium per serving. You can wash them to reduce the sodium but the amount will still be the same in your diary.
Simple Jif peanut butter has 35% less sodium than the regular one.
Kitchen Basic and Full Circle Organic also have low sodium (No salt added) vegetable, beef and chicken broths/stock.
McCormick has several no-salt seasoning and it is cheaper than Mrs. Dash.
Morton has a light salt (light blue container), I believe that is 35% less sodium.
Lucerne brand (Safeway and Vons) has a low sodium cottage cheese. I mix it with Knudsen cottage cheese to bring down the sodium.

Cold cuts, salad dressings, steak sauce, soy sauce (get the low sodium one) frozen dinners, crackers, etc are high in sodium. You can "dilute" the sodium in the salad dressings by mixing 1 tbs of the dressing (a serving is usually 2 tbs), with 1 tbs of olive oil.

Just experiment and if one meal is higher in sodium try to cut back in the other and drink a lot of water.