Creative Ways to Cut Sodium and Fat?

tnqnt
tnqnt Posts: 397 Member
in Food and Nutrition
One of the things I LOVE about this app is the recipe builder, and the daily breakdown reports (where we can see sodium and fat consumed). I have really begun to tweak my recipes to reduce the sodium and fat content. Looking for more ideas of how other people are doing this? Any ideas greatly appreciated!! :)

Replies

  • FitnessDivaK
    FitnessDivaK Posts: 180 Member
    BUMP...I need some ideas too! Thanks for posting.
  • TrailRunner61
    TrailRunner61 Posts: 2,505 Member
    I know it's not easy or convenient but I try to use fresh food (veggies and meats), rather than anything canned or packaged. It really cuts the sodium and fat.
  • tnqnt
    tnqnt Posts: 397 Member
    Thanks :) I really was SHOCKED about the sodium, especially in breads! I have found a wonderful bread Ezekial Low Sodium, which has ZERO grams of sodium. I also eat TONS of roasted vegis, which I roasted in EVOO and Salt (to extract the moisture)... I now use Potassium Chloride in place of salt in many recipes and don't really notice the difference.
  • aimforhealthy
    aimforhealthy Posts: 449 Member
    I know it's not easy or convenient but I try to use fresh food (veggies and meats), rather than anything canned or packaged. It really cuts the sodium and fat.
    A lot of them come with unsalted or lightly salted versions these days, too! Nut butters are really high in sodium; I always buy the unsalted kind.

    i also enjoy a few Mrs. Dash variety as no-sodium alternative seasoning for everything - fries, eggs, veggie side dishes, even fish. Sometimes they're way better than with salt!

    BTW, there's no real reason to studiously watch your salt intakes unless you have a medical condition (or predisposition to, or family history of one - I do) that is exacerbated by salt intake. Otherwise, if you're near the normal range, I wouldn't sweat going a little over here and there.
  • tnqnt
    tnqnt Posts: 397 Member
    I totally agree :) The only thing I eat canned now is beans, which I buy Goya Low Sodium and I rinse intensely before consuming.

    Another low fat commonly used "diet food" item LOADED with sodium is Salsa! Not all brands are equal, but I used to use jarred salsa for my many home made burritos I eat and WOW, it it chock full of sodium!

    Any other surprisingly high-sodium foods out there, that people use as diet food (like salsa)?
  • tnqnt
    tnqnt Posts: 397 Member
    HBP runs in my family, so I am sodium conscious, for sure..... I am good now, but everyone on my mom's side has high BP.....
  • saraann4
    saraann4 Posts: 1,296 Member
    I have heard...not sure if it's true or not, but I'm sure it could be... If you buy a can of veggies, drain them and rinse them. It will reduce the sodium.
  • saraann4
    saraann4 Posts: 1,296 Member
    I totally agree :) The only thing I eat canned now is beans, which I buy Goya Low Sodium and I rinse intensely before consuming.

    Another low fat commonly used "diet food" item LOADED with sodium is Salsa! Not all brands are equal, but I used to use jarred salsa for my many home made burritos I eat and WOW, it it chock full of sodium!

    Any other surprisingly high-sodium foods out there, that people use as diet food (like salsa)?

    I found that out too a couple fews ago! I didn't realize how much sodium was in the salsa. It's probably better to make your own salsa
  • jencornelius
    jencornelius Posts: 24
    I read in a medical journal that simply draining and rinsing canned beans - I was looking up cannelini beans that I needed for a recipe- can reduce the sodium by 35-42%. That's pretty significant!

    Fresh or frozen vegs help you watch your sodium intake and I try to stay away from canned tomato products unless it is low sodium or no sodium added.

    What I find usually has way more sodium that I would like is salad dressings.
  • tnqnt
    tnqnt Posts: 397 Member
    I read in a medical journal that simply draining and rinsing canned beans - I was looking up cannelini beans that I needed for a recipe- can reduce the sodium by 35-42%. That's pretty significant!

    Fresh or frozen vegs help you watch your sodium intake and I try to stay away from canned tomato products unless it is low sodium or no sodium added.

    What I find usually has way more sodium that I would like is salad dressings.

    Exactly .... salad dressings, too ....
    I have now started making all of my own sauces, dressings, etc... it gets so time-consuming!! Check breads, too .. its outrageous.... especially flat breads and such.....
  • taem
    taem Posts: 495 Member
    If you want to cut out sodium and fat, switch to a starch based diet. Starches (we are talking natural sources like rice, potatoes, lentils, squashes, corn) have very little fat and very little sodium. Add green and yellow vegetables and you got a great nutritional meal and you got your energy until your next meal.

    Animal meat, has no sodium, it's true, but animal meat has a lot of dietary fat (generally speaking) and none of it, essential fat (essential fat comes from plants). Ever wonder why people who eat meat HAS to put sauces or marinate the meat? It tastes awful otherwise.

    I have a rice cooker (pressure cooker) and I mix brown rice, black rice, barley, and sweet rice (let it sit for 8 hours before cooking) and beans (whatever is on sale) and red kidney beans (soak the beans for 8 hours, then drain so you don't fart!).

    If the beans don't give you the protein (barley gives you another source of protein), grow broccoli sprouts (you can find videos of how to do this on youtube), it has 35% protein and 50 times more nutrition than regular broccoli AND fights cancer. Most importantly, it tastes great.

    Good health to you.
  • tnqnt
    tnqnt Posts: 397 Member
    Great post :-) I suppose that is how I do eat. I do eat canned low sodium beans as the are quick and easy :-) :-) I don't eat meat so nuts and beans are my main source of protein, along with some vegi's....:smile:

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