If your sodium intake is too high, you can reduce it by choosing sodium free or low sodium foods. Flavoring your food with lemon, pepper, garlic powder, oregano and other herbs instead of salt will reduce sodium or you can try Mrs. Dash salt free.....there are many varieties. Many canned goods at Walmart are low in sodium (their Great Value Brand) There is also a low sodium Veg-All that is wonderful for soups...put the whole can in including the juice.
All-Whites egg whites do not have that icky yellow coloring or preservatives....they 100% liquid egg whites and they taste good and are fluffy....low in sodium too!
Products that contain large amounts of sodium, such as MSG, baking soda, soy sauce, cured meats, French fries and pickled foods. Cumin revs weight loss, so substitute cumin for salt. Instead of soy sauce I use Kitchen Bouquet Browning Sauce which is low in sodium for stir fry's and to add flavor to foods.
Eating just 1 cup of strawberries or blueberries each week can reduce your risk of developing high blood pressure, a major risk factor for heart disease and stroke. The new findings appear in the February issue of the American Journal of Clinical Nutrition.
Healthy fats are better for your heart and blood vessels....monounsaturated fat is in olive and canola oil, avocados, nuts, and all-natural peanut butter. . Omega-3 fats are in walnuts, flaxseed oil, and fish such as tuna, bluefish, lake trout, salmon, and sardines, olives, dark leafy greens, chia seeds, avocados, and sunflower and pumpkin seeds.
Flank steak, eye of round, and top sirloin are extra lean with less than 4 grams of saturated fat per serving. Just stick with a 3 to 4 ounce portion...protein can keep you full longer and burn more calories during digestion. Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks. Jennie O 99% Fat Free Ground Turkey has no skin added to the mix.....4 ounces is only 120 calories....good protein...great for a stir fry.
I need to keep sodium on the low side to manage blood pressure so I just try to keep an eye on it and also make sure it is balanced with enough potassium.
Only your medical provider or a dietitian or nutritionist you may or may not be consulting is really able to advise you on limiting any macro nutrient or sodium, etc. No one on a message board is able to really do that.
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5/5/14 8:50 A
In my opinion it is OK for your fats and sodium to be higher. Do you have a particular health condition for which you are to limit sodium? Have you noticed that a higher sodium intake causes undesirable outcomes? Consider these things when you deciding if you should limit it or not.
Jennifer Married to my soul mate, mom of 3, Type 1 diabetic for 38 years, highest weight ever 180 lbs. Current weight 137. 1 more pound to go before I reach a healthy BMI!
Anything canned will have lots of sodium. Try for fresh, or if you have to use packaged, choose low-sodium options.
There is nothing wrong with going higher than your range for fat, as long as you try to keep most of it "good" fats like avocado, nuts, olive oil, etc. (although even bacon and butter and whole eggs are nowhere near as bad as they've been made out to be over the years and can very much be a part of a healthy diet!)
Is your homemade soup using canned chicken broth? If so, that contains crazy amounts of sodium. Buy low sodium broth...or better yet..make your own stock (chicken, beef, veggie, fish). It's easy peasy to do so. You can make batches, and portion and freeze them for use in soups.
My aim is for 1500 a day. It just takes a little more effort to make as much as you can yourself.
Sorry, I can't help you with the egg beaters.
Tuna: A study published in the “Journal of the American Dietetic Association” evaluated tuna and sodium content after rinsing. Researchers found that rinsing canned tuna for three minutes removes up to 80 percent of the sodium. So instead of getting 210 milligrams of sodium from 3 ounces of regular canned-in-water tuna, for example, you’ll only get around 40 milligrams, amounting to 105 milligrams of salt. If you rinse the “no salt added” variety, you could reduce your sodium intake to a minimal 20 milligrams per 3 ounces, which is 50 milligrams of salt. healthyeating.sfgate.com/can-canned-tuna-s alt-9042.html
Edited by: EELPIE at: 5/2/2014 (18:37)
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5/2/14 6:35 P
Have you considered just using egg whites? Egg beaters are just egg whites with preservatives and coloring.
You can replace some of the fat with eating fresh fruit or vegetables.
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5/2/14 6:23 P
when i look at my chart. the fat seems high but then i know a lot comes from my eating healthy nuts. so is it okay for the fat to be high if you are eating good fats. Sodium, i was doing really good with this then all of a sudden it seems like my sodium is higher.2600 today. what am i doing wrong. how do you track homemade soup besides list all the ingredients but it makes it hard to judge sodium that way. also i have to eat eggbeaters because regular eggs cause migraines, but the sodium is high. 1/2 cup is 260. . i wash my tuna but no where on chart to let it know its not as much sodium. any suggests or help would be appreciated.
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