SparkPeople Sponsors help keep the site free!

SparkPoints: (12,947)
Fitness Minutes: (9,870)
Posts: 592
12/1/09 10:25 A

lots of processed, canned and frozen food items contain Na. Try to reduce these products, buy fresh and make your own. You can substitute water or half/broth/half/water in soups, buy dried beans/rice as opposed to canned/bagged flavored rices.

Posts: 119
11/30/09 9:28 A

I too try to keep my sodium intake down. What I have started doing, and this works great for me and the family, is to salt things only at the end (where possible of course). If you put salt on things at the end of the cooking, the outside of the food will taste salty. This can trick you into feeling happy about a much lower amount of sodium. This works great for potatoes, meat, cooked vegetables.
Another thing we do is let everyone put their salt on their own food. That way, no one gets more than they really want, and no one gets too little. In effect, it means that I can have quite unsalted food (I prefer the taste of a hint of salt, but not much) without the eating being ruined for the others (due to lack of salt).

SparkPoints: (9,155)
Fitness Minutes: (3,752)
Posts: 217
11/24/09 9:00 A

I posted this on the General Cooking and Recipe Support forum under Calories vs Sodium thread. ECHILDE also has a very informative post there. Hope it is helpful to some of you here.

I have been really working on cutting my sodium intake for about the last year. In addition to those things mentioned, here are a few other suggestions to consider avoiding or reducing in your diet.

Frozen meals and frozen prepared food - frozen veggies with out sauces are perfect, but not the pasta and other prepared dishes

Soups - I love soup, but mostly will make my own now. They are usually very high sodium. Boullion cubes and flavoring packets should be avoided as well if you a concern with sodium. Occassionaly I split a can of reduced sodium with my husband for lunch, but I limit the quantity and frequency.

Be careful with breads - both from the grocery shelves and in restaurants. They usually provide a good dose of sodium.

I'll reiterate E's comment - salad dressing are really high, and it can be difficult to find a lower sodium choice there. I use balsamic vinegar, sometimes with a little olive oil.

I love Ms. Dash. I especially like the onion and herb and the extra spicy, which can help substitute for some of the hot sauces E mentioned.

I use all of the no salt added tomatoe products, but be aware that they still contain sodium and consider that when using.

If you are just starting out in the quest to reduce sodium, you will get used to the flavor change and really notice how salty everything is when you eat out. Which brings me to my last suggestion, which is not always feasible for busy people, but cooking at home is really the only way I could reduce my intake. Even now I track my nutrition and read labels very carefully.

Hope this is helpful.

Pounds lost: 8.0

0 5 10 15

20

SparkPoints: (14,098)
Fitness Minutes: (11,341)
Posts: 1,006
11/23/09 1:50 P

One more thing. I was really surprised how much sodium bread has. I've reduced it, too.

SparkPoints: (14,098)
Fitness Minutes: (11,341)
Posts: 1,006
11/23/09 1:49 P

At first I had trouble with sodium, too, but I've brought it down. I now cook my own beans (usually pintos) instead of using canned. I use oil and vinegar on my salad instead of packaged dressing. I don't add salt when I make rice or pasta. I chan ged to walnuts in a shell rather than pistachios. At the bottom of the nutrition page request the full report. See what it is that is putting you over.

You can do it!

Posts: 88
11/23/09 1:05 P

I struggle with sodium intake too! I've found that tracking it on SP has at least helped me become more aware of it, but it's still HARD to keep that number below recommended. I can walk right by chocolates, pies, cookies, etc... but put some chips and dip in front of me and I can't resist. One day at a time I guess...

current weight: 150.8

168 159.75 151.5 143.25

135

Posts: 281
11/22/09 2:54 P

I agree. Reading the label is the number 1 most important thing to do. Check out Coach Denise's link below. It is a pretty good article. One very important highlight: You and NO LONGER EAT anything from a can, box, bag, or prepared/preprocessed in any way!

It is still tough to get below the magic sodium number. I struggle with it daily. My cardiologist has set my limit to 1500mg/day. Talk about tough.

There are also low sodium / no sodium cookbooks out there.

Also, watch out for recipes that are labeled 'healthy'. A majority of the time they make up for lower fat, sugar, etc; by substituting salt for taste. If the sodium in the label is more than 10% higher than the calories, skip it. Find something else.

Best Wishes!
-E-

current weight: 240.0

248 231 214 197

180

Posts: 142
11/10/09 6:32 P

I too have problems lowering my sodium intake but it really takes constant work to get it right. For example, some bottled water has sodium!?! Who would have thought water would contain sodium! We just have to read the labels for EVERYTHING we consume.

current weight: 140.0

142 139 136 133

130

Posts: 20,034
11/4/09 8:44 P

This article has suggestions for this: Easy Ways to Cut Sodium Intake

Coach Denise

Posts: 11
11/4/09 5:18 P

I have been working hard to reduce my sodium content. My daily totals, however, still range well above RDA. Any suggestions???
Here is what I have been trying:
replace salt with herbs and other spices when cooking
purchasing "low sodium" or no salt products
avoid eating processed foods-- this is difficult

Pounds lost: 0.2

0 12.5 25 37.5

50