meat and sodium

babyblake11
babyblake11 Posts: 1,107 Member
edited October 2024 in Food and Nutrition
soo.... im always near my macro goals for carbs and fat but lower on protein and im also lower than my calorie goal every single day so ive been trying to up my meat portions.... but then i go over on sodium. what to do? i already eat an egg a day so i cant really up that,.. i eat a tub of yogurt at dessert also :/ and i eat beans.. every day!

Replies

  • killagb
    killagb Posts: 3,280 Member
    Cook your own meats and don't salt it...chicken breast is great for protein and it's low calorie when grilled or baked and if you just use non-sodium seasonings, it will be far better for you.
  • babyblake11
    babyblake11 Posts: 1,107 Member
    Cook your own meats and don't salt it...chicken breast is great for protein and it's low calorie when grilled or baked and if you just use non-sodium seasonings, it will be far better for you.

    but i do all of what you just said,... the meat itself is high in sodium.
  • killagb
    killagb Posts: 3,280 Member
    Cook your own meats and don't salt it...chicken breast is great for protein and it's low calorie when grilled or baked and if you just use non-sodium seasonings, it will be far better for you.

    but i do all of what you just said,... the meat itself is high in sodium.

    Plain chicken breast is not high in sodium, it's about 220mg per 4oz. of raw meat. The key is definitely getting skinless breast meat.
  • babyblake11
    babyblake11 Posts: 1,107 Member
    Cook your own meats and don't salt it...chicken breast is great for protein and it's low calorie when grilled or baked and if you just use non-sodium seasonings, it will be far better for you.

    but i do all of what you just said,... the meat itself is high in sodium.

    Plain chicken breast is not high in sodium, it's about 220mg per 4oz. of raw meat. The key is definitely getting skinless breast meat.

    i do that too,... my limit is 1500mg sodium so although its not massively high, it is considerably high compared to other natural sources
  • killagb
    killagb Posts: 3,280 Member
    I also took a peek at your diary and see you have your sodium set to 1500mg/day, which is a commendable level if you can manage that, but it's still just fine to get up to around 2400mg, just drink lots of water and eat a good amount of potassium to counter the effects.
  • babyblake11
    babyblake11 Posts: 1,107 Member
    I also took a peek at your diary and see you have your sodium set to 1500mg/day, which is a commendable level if you can manage that, but it's still just fine to get up to around 2400mg, just drink lots of water and eat a good amount of potassium to counter the effects.
    thankyou :) i guess its all good as long i dont do it every single day
  • Marquettedominos
    Marquettedominos Posts: 107 Member
    Your protien goal is pretty high IMO. You could easily cut that by 30-50g and still be fine. My goal is around 50-70g a day. I get most from a plant based diet with cashews for the fats.
  • Spedden
    Spedden Posts: 207
    Try to use more beans and less meat. Beans are really inexpensive if you use the dried varieties, and they're easy to cook, especially in a slow cooker. But if you buy canned beans, check the labels for sodium content. Some brands have lots more sodium than others. Same thing for canned tomatoes. Wish you the best!:smile:
  • mrandolph69
    mrandolph69 Posts: 197 Member
    The typical chicken breast from major manufacturers is injected with a brine solution so you will get sodium in the range of 220mg per 4oz. like someone else mentioned. That is why I look for brands that don't inject brine solutions. One I have found at my local kroger store is Harvestland. Their chicken contains 75mg of sodium for 4oz. It is a bit more expensive but I think it is worth it to keep my sodium levels down. Here is a link to their site:

    http://harvestlandbrand.com/products/product_Details.asp?productId=54618
  • brucedelaney
    brucedelaney Posts: 433 Member
    Silly question, Why is your sodium intake only 1500mg? That's really low, I have mine set at 2500 mg a day and have absolutely no issues with water retention on days I go over by a few hundred mg. (Oddly enough before I even cared about sodium or knew to watch I know I was having well over 4000mg every day and still losing weight)

    Do you have problems with high blood pressure?
  • Marquettedominos
    Marquettedominos Posts: 107 Member
    Silly question, Why is your sodium intake only 1500mg? That's really low, I have mine set at 2500 mg a day and have absolutely no issues with water retention on days I go over by a few hundred mg. (Oddly enough before I even cared about sodium or knew to watch I know I was having well over 4000mg every day and still losing weight)

    Do you have problems with high blood pressure?

    One of the things sodium does is make us retain water, not neccesarily gain weight.. The Gov just redeuced there recomended intake of sodium to 1500mg. I am ussually areound 1000mg daily only because of the pasta sauce that I am currently eating. Starting some time next week I will be going to a very low sodium sauce. So I should be able to keep my daily sodium intake to around 5-700mg daily. Most from whole foods.
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