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How do you keep your salt/sodium low in your diet?



 
 
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LALA_1012
Posts: 1,361
11/25/12 9:42 A

I try eating natrul foods & I dont't usually add salt to my cooking



SECTION1RON
Posts: 4,458
11/25/12 8:09 A

Eat natural foods, accurate tracking, by low sodium alternatives like bread and look for low salt recipes.



KKKAREN
SparkPoints: (208,358)
Fitness Minutes: (86,946)
Posts: 11,433
11/25/12 8:06 A

stay away from processed foods and add salt to your food tracker.



TENNISJIM
Posts: 9,425
11/25/12 8:01 A

I watch I eat -- prepare my own meals



BLUENOSE63
SparkPoints: (95,813)
Fitness Minutes: (74,165)
Posts: 2,905
11/25/12 7:50 A

I have a BodyMedia Fit which I track everything including Sodium.....it is great as it lets you track up to 10 items on the food labels



CMCOLE
Posts: 2,667
11/25/12 7:39 A

As others have said, avoiding canned/processed foods is the best strategy.

Making your own from scratch (fresh or dried) (or even frozen without additions) is usually the way to go



TRYINGTOLOSE64
Posts: 45,757
11/25/12 7:30 A

Avoid processed food, canned foods, lunch meat and restaurants...read your nutrition labels. my sodium intake is usually around 1,500 per day...not per meal but per day. Also avoid anything that says fat free because they add extra sodium to bring out the taste.

Edited by: TRYINGTOLOSE64 at: 11/25/2012 (07:35)


TCANNO
SparkPoints: (89,020)
Fitness Minutes: (60,432)
Posts: 16,114
11/25/12 5:38 A

Like everyone should be doing track it mine is 500 to 2300mg a day try getting that!

It will give a shock when you do, it did me




Edited by: TCANNO at: 11/25/2012 (05:40)


ONELITTLEPILL
SparkPoints: (29,947)
Fitness Minutes: (21,724)
Posts: 804
11/25/12 4:01 A

There are some great ideas here! Thanks everyone for sharing; I have been tracking my sodium for the past couple months, and find that it's the only thing I can't keep in range on a daily basis. I am going to try some of these suggestions... emoticon emoticon



GDANE3
SparkPoints: (74,246)
Fitness Minutes: (59,857)
Posts: 5,265
11/19/12 5:42 A

We dont buy any processed foods and often cut down amount of salt called for in a recipe.



MEWHENRYSMAMA
Posts: 5,557
11/19/12 1:26 A

You got some great responses, but thought I would add that no salt added (NSA) products are good...ESP. Tuna, beans, mushrooms, all tomatoe products, etc. Once you add the mayo, spices, and other ingredients you will not miss it. Also, it only takes AFEW weeks to realize how salty many things are! I now like low sodium V8! I used to hate it! Also, if you need it ask your Dr if you can use a product called "No Salt". It really tastes like salt and you can use it in cooking, like soups! There is also another product called "Also Salt". They are both good and available on line and on some stores! Good Luck!



TIG123GER
SparkPoints: (76,906)
Fitness Minutes: (17,391)
Posts: 2,116
11/15/12 9:14 A

Actually I've never kept track of sodium. I don't really use it on food and just eat things as they are if I eat packaged food. I've never had an issue with it.



MYUTMOST4HIM
Posts: 11,440
11/15/12 9:10 A

Here is a couple options for you:
Raw almonds - if you need some seasoning try a no sodium option. I would lay the nuts on a cookie sheet, spray lightly with Pam tpye cooking spray and sprinkle my seasoning option on them and "roast" in the oven.
Cheese ALWAYS is high in sodium!!!
Popcorn is an easy fix - Buy some Lunch bags - the kind we use to use to take lunches to school, the brown paper bag kind. Buy a jar of popcorn. Scoop 1/4 cup PLAIN popcorn in bag and fold the top down 2 or 3 times and microwave this for a couple minutes. I season with whatever I want and I also love it plain!!
Anytime you eat processed foods you ARE eating alot of sodium. Pretzels and jerky fall into this category!!!
Instead buy raisins, cherry tomatoes, gum etc..... YOU CAN DO THIS

Here's snacks I brought with me today -and I realized they were high in salt: almonds, low fat string cheese, 100 calorie pack of popcorn, turkey sausage snack stick, fat free pretzels...



NIDLENA
SparkPoints: (17,427)
Fitness Minutes: (3,777)
Posts: 600
11/15/12 8:54 A

almost no processed food; I add some salt to my dishes when cooking, but not a lot. I use a lot of spices/herbs instead



KKKAREN
SparkPoints: (208,358)
Fitness Minutes: (86,946)
Posts: 11,433
11/15/12 8:51 A

I don't eat much processed food and I don't add salt at the table or in cooking.



1954MARG
Posts: 243
11/15/12 8:35 A

I find that if I put salt in when cooking I use less than if I add it at the table.



WAY2GOCAT
SparkPoints: (55,083)
Fitness Minutes: (14,565)
Posts: 4,176
11/15/12 2:56 A

I avoid most processed food, eat fresh fruits and veggies, cook a lot of sparkrecipes, read labels, and track my sodium.



OKIEGIRL561
Posts: 2,362
11/14/12 10:37 P

I don't eat many canned foods. I eat a lot of fresh food and most of the time cook my own from scratch.



FENWAYGIRL18
Posts: 5,843
11/14/12 10:07 P

i never add salt to our food , we don't even own a salt shaker haha and watch labels



KNUCKLES145
Posts: 13,156
11/14/12 10:04 P

make as much as you own food as you can. but even then you have to be really careful because sodium is everywhere



FITWITHIN
SparkPoints: (261,201)
Fitness Minutes: (183,864)
Posts: 19,951
11/14/12 9:18 P

Reading labels.



RIET69
SparkPoints: (47,018)
Fitness Minutes: (11,285)
Posts: 3,116
11/14/12 2:25 P

Staying well within my sodium range is usually not difficult for me. One reason is that I usually steam all veggies and let others add salt, pepper, butter as they wish. I also try to stay away from processed foods.



TCANNO
SparkPoints: (89,020)
Fitness Minutes: (60,432)
Posts: 16,114
11/14/12 2:22 P

if you don't track it you will never know. I find it hard to get to the daily amount





LOUNMOUN
Posts: 1,211
11/14/12 9:54 A

A lot of low fat or no fat products on the store shelves are going to have more salt because they have less flavor with the fat removed.

www.lowsaltfoods.com/food_center/lsfoods/s
nacks.htm


Getting away from packaged foods would be the easiest way to control your fat and salt intake.

You could make your own popcorn and add less/no salt. It isn't time consuming or difficult.
Take cut up tortillas, bagels or pita bread and bake them to make your own chips. You can leave salt off.
Cook some chicken or turkey and slice it up.
Roast some chickpeas.
Hard boiled eggs
No salt added nuts

Any reason you avoid fruits and vegetables for snacks?





ARUSHING2
SparkPoints: (26,830)
Fitness Minutes: (19,755)
Posts: 720
11/14/12 8:42 A


I NEVER salt anything before tasting it several times.

I salt things that I am preparing very sparingly, just sufficiently to bring out the taste (PERIOD)!

I make certain that I have drank adequate water before eating a meal and usually drink water with each meal. It seems to enable my tastebuds to discern the salt of the food better, and I am less apt to believe the food "needs" additional salt added.



JENNILACEY
SparkPoints: (71,939)
Fitness Minutes: (53,838)
Posts: 2,482
11/14/12 8:36 A

It's the first thing I check on the nutrition information. I try to eat clean and avoid anything packaged other than a few things; yogurt, cottage cheese, hummus, these sweet potato wheat thins I love, mayo, bread and occasionally salad dressing.

I use herbs/spices, oils as flavour.

Cheese is usually really high in sodium, I only have it once in awhile but try to keep the rest of anything I eat low in sodium for the day when I have it.

Try putting together your own snacks and keeping in mind; as nature intended them. Fresh meats (not processed) like grilled chicken breasts or fresh fish (with nothing added, I make my own marinates/sauces), I prep my own snacks... nothing in a bag or box.

Edited by: JENNILACEY at: 11/14/2012 (08:58)


WANT2FEELPRETTY
Posts: 1,160
11/14/12 8:34 A

I eat a lot of fresh fruits and veggies. Those are my main snacks. I've never been big on chips or pretzels even when I was little, it just wasn't in the house. When I cook, I don't add salt but use things like garlic, basil, or oregano to flavor things.



MOTOMAMA
Posts: 2,000
11/14/12 8:21 A

This isn't as hard for me because we never added salt to things when I was growing up so I still don't. To avoid foods that are high in salt/sodium I try not to eat a lot of processed foods, I focus on a clean diet. I don't buy a lot of frozen dinners, canned foods, or boxed foods because they are all loaded with sodium and other unhealthy things that make it hard for our bodies to process. A good snack I love is Ezekial english muffins topped with coconut oil and some organic apple butter, very filling and yummy.



SLIMMERKIWI
SparkPoints: (120,818)
Fitness Minutes: (32,354)
Posts: 21,005
11/14/12 4:01 A

Obviously you bought salted Almonds - try buying them and other nuts in the raw state - delicious and far better for you. A hard boiled egg (without salt sprinkled on it) is also an excellent snack food.

If you buy packaged snacks check out the nutrition label. It isn't JUST about calories. You need low/no saturated fats, low sodium, and low sugar - unless the sugar is natural as in dried fruits.
'
Make your own popcorn but don't add salt to it, OR butter.

Have you thought about cooking your own meals rather than buying frozen ones? It will be a lot better for you and cheaper, too - especially if you bulk purchase veges and meats on purchase, and bulk cook them. I do this all the time with casseroles and soups and containerize them in single serves so that I can just take them out and heat them. It saves time, money, and calories, and often thinking about what to have for a meal, too. It also increases the balance of your nutrition.

Most of my veges I steam - without adding salt. The only thing I add salt to is potato if they have been cut before cooking. I always cook them in their jackets, and if the skin isn't broken, they don't seem to absorb salt anyway.

Kris




LISAN0415
SparkPoints: (7,846)
Fitness Minutes: (1,253)
Posts: 1,465
11/14/12 1:49 A

I just read a post abot nutrients and thought I'd ask for help,tips, ideas to keep my salt level down.

I try to pack snacks with me to work, but many choices do have a lot of salt in them even though they are low calorie.
Here's snacks I brought with me today -and I realized they were high in salt: almonds, low fat string cheese, 100 calorie pack of popcorn, turkey sausage snack stick, fat free pretzels...

What are some of your favorite snacks besides fresh fruits and veggies that are lower in salt, and lunches you can pack yourself that are low in salt?

so many frozen low fat meals are HIGH in salt, and even low fat soups, it is frustrating.

Thanks for the tips.



 
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