Low Sodium Diet ideas

Motownmadmann2023 · November 2023

Good afternoon
This is my first time using MyFitnessPal and recently i have been diagnosed with some serious health issue including some lung and heart problems. I've been trying to lose weight and I feel over the last 2 years I've don't pretty good I've gone from about 385lbs (august 2021) to 291was my most recent weigh in. I was just in the hospital and was advised due to my CHF i need to watch my sodium intake. I don't need to tell anyone that is on a sodium restriction diet how hard that can be. I need some assistant in finding recipes, ideas, tips and tricks to make this new transitions in my life a lot easier. Any suggestions would be appreciated. Thanks in advance

loulee997 · November 2023

Congrats on the weight loss.

Mostly it is finding seasoning you like instead of salt. I cook more. I try to limit the salt. Some salt is necessary, but I try to keep it lower. I like black pepper. I'm a huge fan.

If I have a heavy-salt meal (dinner out), I try to even it out with some potassium-based foods. Potassium helps balance sodium. Bananas, certain green leafy veggies, even, in a pinch, a potato.

You might try the pre-made seasoning mixes that are salt-free. Kroger and several other companies make them. Might be a good jumping-off point.

Here are the seasonings I use to replace some of the salt.

Good black pepper. Or if you dislike the color-white pepper.
Garlic or garlic powder.
Onion or onion powder.
I add jalapeno, chili peppers, or banana peppers to things.
Cumin or chili powder.
Turmeric (but go light on this stuff. It is STRONG).
Dried dill
Lemon juice
Smoked paprika
Sage (not a favorite of mine)
Red pepper flakes
Cinnamon
Tarragon (also not a favorite of mine--licorice!)
Ginger
Rosemary
Cayenne
Basil

Kroger and a few other companies also have several salt-free seasoning mixes including a steak and a chicken seasoning mix.

https://www.kroger.com/p/kroger-salt-free-steak-seasoning-blend/0001111012254?fulfillment=PICKUP&storecode=01400392&&cid=shp_adw_ob.shopl_.FY23.01_search_ob_conv_ob_ourbrandslia_kroger_g_lia_shop_acq_evgn_ourbrandskro_all_roas_meat-and-seafood&gclid=CjwKCAiA6byqBhAWEiwAnGCA4N4k1Ny7NIYJF2_hK59AjLSxPKyJDJk_LNAAWp5-0SbvkswSISkHahoCjwAQAvD_BwE&gclsrc=aw.ds

KROGER SALT FREE STEAK SEASONING

https://www.kroger.com/p/kroger-salt-free-zesty-blend-original-seasoning/0001111066866?fulfillment=PICKUP&storecode=01400392&&cid=shp_adw_ob.shopl_.FY23.01_search_ob_conv_ob_ourbrandslia_kroger_g_lia_shop_acq_evgn_ourbrandskro_all_roas_pantry&gclid=CjwKCAiA6byqBhAWEiwAnGCA4BVqmA0hEiz900g2iKIOUZGe5RoPmQK6UN4vmw36ChSGPKw8oM04LBoC17AQAvD_BwE&gclsrc=aw.ds

KROGER SALT FREE ZESTY SEASONING

https://www.walmart.com/ip/McCormick-Salt-Free-Taco-Business-by-Tabitha-Brown-Seasoning-Mix-1-oz-Mixed-Spices-Seasonings/2202837826?wmlspartner=wlpa&selectedSellerId=101315819&adid=222222222272202837826_101315819_157142014244_20766633355&wl0=&wl1=g&wl2=c&wl3=680294800990&wl4=pla-2246681585885&wl5=9014427&wl6=&wl7=&wl8=&wl9=pla&wl10=737386204&wl11=online&wl12=2202837826_101315819&veh=sem&gclid=CjwKCAiA6byqBhAWEiwAnGCA4CzKaXetm-Mk4mGxF7F5k9cJzdnoqFEE-tI077bfZ8-16ErJfv1KMBoCDRMQAvD_BwE
SALT FREE TACO SEASONING

https://www.walmart.com/ip/HERB-OX-Sodium-Free-Chicken-Bouillon-Packets-8-Ct-1-2-oz/10291267?wmlspartner=wlpa&selectedSellerId=0&wl13=5499&adid=2222222227710291267_117755028669_12420145346&wmlspartner=wmtlabs&wl0=&wl1=g&wl2=c&wl3=501107745824&wl4=pla-306310554666&wl5=9014427&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=10291267&wl13=5499&veh=sem_LIA&gclsrc=aw.ds&&adid=2222222223710291267_117755028669_12420145346&wl0=&wl1=g&wl2=c&wl3=501107745824&wl4=pla-306310554666&wl5=9014427&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=10291267&veh=sem&gclid=CjwKCAiA6byqBhAWEiwAnGCA4OZR2MhEmBs0lXKLic94zZNkCDPEx8j7-2YYFNYpHKuVIlSDFlKiJRoCWNoQAvD_BwE

SALT FREE CHICKEN Bullion FOR SOUP

I use mostly black pepper, onion powder, and garlic powder--and jalapenos. But that is what I LIKE. You have to experiment to find what you enjoy.

Grilled shrimp with lime and black pepper and garlic powder? Yes!
Take what you already like to eat and just tweak the seasoning.

Processed foods are a no-go for me. So much sodium.
Eating out--I try to review the menu before I go. You ask for no seasoning on your food or no salt. But it's a crap shoot.

loulee997 · November 2023

Take your favorite meals/recipes and just tweak the seasoning to replace the salt.

Here is a low cal blue berry pancake mix with low salt. This recipe uses oat milk but you could use skim regular milk or low-carb milk instead. In a pinch, I've even used yogurt.

No salt pancakes. 77 Calories a serving. No salt.
https://www.cukebook.org/recipes/low-sodium-blueberry-pancakes/

Instead of syrup, puree the blue berries and heat them. You can make a blue berry or fruit blend to pour over the pancakes.

The Kroger Sugar free syrup is the one that tastes the best for 15 calories a serving but the salt is 100grams.

You can make a salt-free fruit compote or syrup that is tasty.

How to make a berry salt-free syrup:

In a sauce pan, add all ingredients. Stir and mash berries with fork or potato masher.

Over medium-high heat, bring to a boil. Boil 3-5 minutes or until berries begin to break down and mixture begins to thicken. Serve immediately or cool and store in refrigerator for up to 5-7 days.
Need it sweeter? Add a little Splenda.

peggy_polenta · November 2023

sorry to hear youre stuggling with this health condition. i would suggest looking at what renal patients eat diet wise as they must eat low sodium (among other restrictions) you may also want to google Himalayan or pink salt if you still want to salt your food to see if that may be an alternative for you. its easy to find if so.

kshama2001 · November 2023

Motownmadmann2023 wrote: »

Good afternoon
This is my first time using MyFitnessPal and recently i have been diagnosed with some serious health issue including some lung and heart problems. I've been trying to lose weight and I feel over the last 2 years I've don't pretty good I've gone from about 385lbs (august 2021) to 291was my most recent weigh in. I was just in the hospital and was advised due to my CHF i need to watch my sodium intake. I don't need to tell anyone that is on a sodium restriction diet how hard that can be. I need some assistant in finding recipes, ideas, tips and tricks to make this new transitions in my life a lot easier. Any suggestions would be appreciated. Thanks in advance

I'm disappointed (but not surprised) that your doctor would tell you to watch your sodium but not give you resources. Maybe ask for a referral to a dietitian?

Meanwhile, do implement the suggestions already mentioned here, namely: cook from scratch, use lots of herbs and spices, and try the salt-free seasonings.

Also see if your library has any low sodium cookbooks. My system has 51 results for that search term.

Corina1143 · November 2023

I agree with herbs as a good substitute, but I prefer single herbs. Rosemary is good in meat, dill in lots of veggies, and both are easy to grow. No gardening skills required. Onions and garlic give flavor to soups and stews.
Bread without salt tastes just as good in sandwiches, etc. If you don't bake bread, try a good overnight recipe. Fresh bread is so good! Even without salt.

TrishPaintsNow · November 2023

Motownmadmann2023 wrote: »

Good afternoon
This is my first time using MyFitnessPal and recently i have been diagnosed with some serious health issue including some lung and heart problems. I've been trying to lose weight and I feel over the last 2 years I've don't pretty good I've gone from about 385lbs (august 2021) to 291was my most recent weigh in. I was just in the hospital and was advised due to my CHF i need to watch my sodium intake. I don't need to tell anyone that is on a sodium restriction diet how hard that can be. I need some assistant in finding recipes, ideas, tips and tricks to make this new transitions in my life a lot easier. Any suggestions would be appreciated. Thanks in advance

TrishPaintsNow · November 2023

Hi! I'm Patti, and I also have congestive heart failure and had open heart surgery 2 months ago. It is hard on a low sodium diet, but counting the sodium content helps, and they have great groups on Facebook with low sodium recipes. I can't remember them all, but if you google it, I know you will find a good one!

Motownmadmann2023 · November 2023

thanks everyone a lot of good suggestions. ill definitely be trying these

Low Sodium Diet ideas

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