Sodium? How much does it matter?

jess1992uga
jess1992uga Posts: 603 Member
in Food and Nutrition
Hey everyone--
So here goes. Gonna try and keep this short and sweet but thought I would come to the ever-friendly MFP pals for help :)
So I am almost 20 and am trying to gain weight after a almost 14-year battle with an eating disorder. So it is not suprising I am a little obsessive about numbers. So here is my question.
I eat healthy. I try and give my body whole foods that it deserves (fruits, veggies, whole grains, etc)....one because it's good for me and two because it makes me feel a lot less guilty. I have been trying to get over on my protein lately and have been doing great at that and have been hitting the calorie goal I am currently on (2200 moving up slowly to 2500). But I have noticed as I increase my calories, no matter how healthy I try and eat, I always go over on sodium by 200-400 mg and its usually because of my protein sources (shrimp, egg whites, etc). IS this that big of a deal?
My diary is public so I would love any insights. Just remember I am a college student so its hard for me to afford really expensive foods. I just figure if you eat healthy, getting nutritious foods in, and you happen to always be over on sodium you shouldn't beat yourself up. So much for keeping this short, but thanks for reading :)

Replies

  • savageman69
    savageman69 Posts: 339 Member
    Unless you have blood pressure issues dont sweat it.....ive tripled my daily intake a few days from ham(high salt) and pickles and it doesnt effect me in anyway or slow my weight loss...if your worried drink more water
  • Kalynx
    Kalynx Posts: 707 Member
    just glanced at a few days of your diary - i have to stay away from bagels too high for *me* but you seem to be doing fine with them. You might want to switch to the big cardboard thing of grits and just measure it out and add water/butter and tiny amnt of salt -much cheaper that way, too. Also unless you just loveeee the chicken deli slices a good alternative would be to make a chicken in the crock pot and use that for your sandwiches - you can even freeze the leftovers if you cannot eat it fast enough. :)

    I really need to watch sodium because of heart problems and try to match calories vs sodium every day. You are so young and healthy though I would be mindful but not let it keep me up at night!
  • jess1992uga
    jess1992uga Posts: 603 Member
    just glanced at a few days of your diary - i have to stay away from bagels too high for *me* but you seem to be doing fine with them. You might want to switch to the big cardboard thing of grits and just measure it out and add water/butter and tiny amnt of salt -much cheaper that way, too. Also unless you just loveeee the chicken deli slices a good alternative would be to make a chicken in the crock pot and use that for your sandwiches - you can even freeze the leftovers if you cannot eat it fast enough. :)

    I just can't give up my bagels haha. They help me get to my high calorie goal. Great idea with the deli meat (actually starting to not like it at all) and the grits. Thanks so much. Getting ready to go back to cafeteria food at school so hoping I can find low-sodium alternatives to lunch meat there.
  • jess1992uga
    jess1992uga Posts: 603 Member
    Is my sodium bad though? Can anyone look at my diary and see how everything is. People say I am too low in fat, but I think I'm fine. I just want this sodium under control or what to stop stressing over it.
  • sarah44254
    sarah44254 Posts: 3,078 Member
    It matters so much to me. It makes my day comfortable or completely miserable. But this is because I have low blood pressure AND a medication that disrupts salt levels.


    Any normal person should not have an issue with too little or too much salt now and then. Aim for between 1000-2500mg a day most of the time and you should feel fine.
  • allisonmrn
    allisonmrn Posts: 721 Member
    Your sodium is not terrible. Deli meats, processed foods, and restaurant foods will be your biggest offenders. And maybe that bagel, lol. I didnt see any water logged...Drink lots and lots of water, and when you think you've had enough drink some more. That will help flush some of the sodium. Also, potassium can help offset sodium some. But, all in all well done!!
  • sarah44254
    sarah44254 Posts: 3,078 Member
    You are very consistent with the sodium levels, about 2700 -2900 daily. Consistency is really fantastic, and I bet your body is ok with the sodium since you are so consistent.

    If you feel thirsty, drink. Usually by the time you are thirsty you have begun to get a little dehydrated. Try to drink enough water to feel comfortable.

    What the person above mentioned about deli cuts and bagels was correct. You can find similar items and swap them for lower sodium if you are concerned. You can even rinse items in the sink before eating them (like the carrots or canned goods).

    I also want to really congratulate you on taking these steps to better your health after your run in with the ED. I am so proud of you my eyes are watery and I don't even know you. Thank you for taking care of yourself.
  • DrewMaxwell
    DrewMaxwell Posts: 269 Member
    The USDA recommendation for sodium is between 1500-2300(mg) per day and it is also their recommendation that a person limit sodium to less than 1,500(mg) if age 51, or if you are black, you have high blood pressure, diabetes or chronic kidney disease.

    To reduce sodium, limit processed and prepared foods, which are often high in sodium, avoid salty condiments, don't add salt at the table, and eliminate salt from recipes when possible.
  • jess1992uga
    jess1992uga Posts: 603 Member
    Thanks guys :) It is a hard battle, but I am trying. Guess my ED just likes to obsess over something so it chose sodium, but I looked back before I started counting sodium on my ticker and realized I was eating a lot more back then and was losing weight and feeling fine so guess it doesn't matter.
  • biogirl2011
    biogirl2011 Posts: 23 Member
    Hi there,

    I'm not a nutriotionalst but after going to one for over a year I feel like I can say this with confidence.

    What you are eating is great. My recommendation would be to stay away from processed and packaged food as much as possible. Even boca veggie burgers have extra sodium than is "natural"

    Jen
  • Kalynx
    Kalynx Posts: 707 Member
    keep reading labels in the stores, too or do some research online - I bet you can find a better alternative for store bought bagels. I'd really suggest looking at bigger grocery stores in your area that have websites - most now a days will have the nutrition for all of their produced bakery, deli, hot bar items right there on their website if you look in the right spot. :)
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Sodium does not matter unless you have high blood pressure or some other medical condition that warrants restricting sodium. If you find yourself feeling bloated, then go ahead and restrict it. Many people losing weight have high blood pressure and so the percentage of people for whom it is important is higher than average on this or any weight loss site. Don't worry about more things than you have to- salt makes food taste delicious- if you don't have a medical reason to limit it- don't bother. You'll sweat it out eventually.

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