I normally eat under 1500 mg a day, but my cardiologist wants me below 1800, since I have a heart condition. Normally, under 2300 is okay. The problem is.. 1 teaspoon is 2,360 mg.
Try this. The next dish you cook, instead of adding salt by shaking it in, add 1/4 of a teaspoon. That's the tiny spoon..lol. If it tastes bland, you probably go way over on salt.
I don't have any salt in my house at all. After 3 weeks without salt, you will find that everything tastes better, and even tastes salty. Another thing to do, is cook everything from scratch. When they pre-package food, they add sodium, so it can last longer.
Simple things, like checking the salt in a serving of chicken.. some are as high as 340 mg, other 40 mg. That's 300 extra mg to use elsewhere. Vegetables, and fruit are almost sodium free. Have 10 servings a day, instead of 5.. just eat fresh ones, not canned, or if you do eat canned, eat the No Salt version.
If you eat from scratch you will be surprised at how easy it is to consume under 1000 mg a day.
Fitness Minutes: (120)
2,171 2/1/13 1:33 P
Are you tracking sodium as an additional nutrient in your tracker? It gives a range of 500-2300. This of course will depend on your stats, like Gram mentioned, the older you are the less you should have. Also if you have a family history of stuff like high blood pressure, heart issues etc, then you need to watch it too.
But, I think this is something a lot of people struggle with. I cook from scratch for the most part, but I still go over the 2300 every day. I tried cutting out salt altogether from my cooking but it really did affect the taste, and my SO complained.
Fitness Minutes: (41,738)
523 2/1/13 1:18 P
I am terrible with sodium- I routinely get way too little for my level of activity. I've had some serious problems because, without trying, I don't eat enough for my blood pressure (hypotension, or LOW blood pressure, runs in my family). I averaged about 1570 mg/day for the past week, and that was a "good" week (I haven't passed out once!!), and honestly it's just because I've upped my calories and am eating actual eggs again.
Unless directed by a doctor, do NOT go lower than 1200. I would say don't even aim for 1200 mg. I think the 1500-2000/day is actually a really good range, but please pay attention to your body. If you start feeling weaker, dizzier, or have spells where you stand up and then your vision starts cutting out (or even if you start getting tunnel vision) you may be cutting sodium too low.
If you want to see how I eat, you are more than welcome to look at my food logs. I'm a college student, so most of what I eat are quick-prepare foods, and I don't eat lots of meat, but it may be helpful.
i eat mostly raw. Since things like Celery have a lot of natural sodium as do other veggies, i don't use table salt at all. If anything i use Pink Himalayan salt or sea salt. They don't process in the body the same sodium does. I also use braggs amino acid instead of soy sauce. the Braggs has the same flavor as soy sauce without the salt. I have also learned to use other spices. I did that before I went 100% raw and did cook. But it has been a while. i watch my nutrition instead of calories. I find when doing that, my calories tend to fall in line.
There are some good articles on that subject here at SP. I did find out that a new govt guideline for those of us over 50 is 1500. Even though I prepare most of our food from scratch I find it nearly impossible. Holy cow even raw veggies have some sodium. I shoot for between 1500-2000 mg daily.
And yes isn't it great to learn all the nutrition.
Fitness Minutes: (1,713)
727 2/1/13 12:23 P
Little by little I am learning what is good to eat, how to read labels, how to prepare carefully and thoughtfully, and to understand where the various nutrients come from. I love it when I eat a meal, then track it, noticing that carbs and fats stay low while the protein is substantial. When everything is in balance I feel good. I also like eating a little heavier at lunch so I don't feel in a rush or a panic to get in all my calories at supper.
My challenge right now is to watch my sodium intake. Everything is so high. Do you have any guidelines as to what is a good/normal sodium intake for the day?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.