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LEXIGRANDMA1 SparkPoints: (281)
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6/5/12 3:28 P

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I demonstrated to my family how much sodium that you can get eating out when they opted for Buffalo Wild Wings on Sunday. It took at least 20 minutes, maybe half an hour, for them to even come up with the Nutrition Guide. I was shocked by the amount of sodium. I informed BWW that they were unable to accommodate a patron with sodium restrictions. I don't know if everything comes there already preseasoned or what, but at no point did they ever offer to specially prepare anything without the sodium. I ate carrot and celery sticks and fixed a veggie burger when I got home. They kept apologizing about having nothing on the menu (there was no way that I was paying $7 for a lettuce salad)...don't they know that all the repeated apologizes made it worse? Next time I'll just stay at home and let the others go if they feel the need for BWW.

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CRUZINCARIL's Photo CRUZINCARIL SparkPoints: (8,285)
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1/6/10 11:33 A

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really? didnt know kashi had that..thanks for the input ill start looking asap cuz living alone sometimes i dont feel like cooking and those frozen meals arent the best. but i will look into the alternatives. thanks

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LORDLOVER's Photo LORDLOVER Posts: 356
1/6/10 9:54 A

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They have considerably less sodium than Weight Watchers...I always look for which store has them on sale. They are not that much. Also, Kashi has a line of dinners that have moderate sodium levels and they are delicious!

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1/5/10 4:22 P

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does lean cuisine or healthy choice really have that much less sodium? if so i think ill go that route but they cost more

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LORDLOVER's Photo LORDLOVER Posts: 356
1/5/10 5:08 A

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I eat either a lean cuisine or a healthy choice entree for lunch and dinner...they make up over half of my sodium intake for the day. I don't even touch weight watchers meals...their sodium is off the charts!

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CRUZINCARIL's Photo CRUZINCARIL SparkPoints: (8,285)
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12/9/09 12:52 A

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yep so its really hard to avoid salt even when u eat healthy!

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ANGELFACES_102's Photo ANGELFACES_102 Posts: 771
12/8/09 7:45 P

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For me, it wasn't so much the shock of "hidden sodium", as it was how much sodium is in pretty much EVERYTHING!! Except water!!!


No, I take that back...milk blew me away! Had no idea sodium existed in milk of all things!!!

Edited by: ANGELFACES_102 at: 12/8/2009 (19:49)
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MAEWINGS's Photo MAEWINGS SparkPoints: (0)
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11/13/09 1:19 A

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It's difficult for me when I shop because although I "try" to look for low sodium, I also have to buy for a diabetic husband. Some things that are low in sugar are higher in salt and vice versa.

I've enjoyed reading this thread. I was at the grocery store just today buying deli meat. My husband is the ham king and I love turkey. I'm out buying snacks for after my exercising. (I like to eat rolled up deli turkey and cheese strings with nuts and grapes. I know that must sound weird. But so far so good with that filling me up til my next meal.)

I ended up buying the non brand name oven roasted turkey breast because it was 100mg lower in sodium per serving than the brand names. As well as his with a non brand name for 9g sugar per serving as opposed to 11g.

And because we shop at different grocery stores, I'm trying to find the best frozen dinner healthy meals that are low in sodium, but having a hard time comparing those.

Who have you encouraged today?





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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
11/2/09 12:20 P

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My husband, who has high blood pressure and has to use a high dose medication to control it, thought he was eating low sodium as he never used a salt shaker at the table. Boy, was he wrong!

When I became sodium sensitive, I realized I had been eating around 3000 mg of sodium plus, without adding a salt shaker. He eats more helpings than I do usually so his was closer to 4500 mg of sodium daily. He stated how I needed to follow his lead on things and then I informed him how much sodium he was eating and how I needed to do more items from scratch and not convenience foods. He didn't like the taste at first, but is now getting used to it. He now uses the salt shaker, at times, to add a little salt, as I am cooking where we only have around 1500 mg or less per day. But, he thought he was doing so good on the sodium count, until things had to change, it was a definite eye opener for him.

One needs to count all the sodium in the foods, even those naturally occuring in nature, not just what you add to what you are eating. It might surprise many that they are eating much higher levels than first anticipated. I think the lowest sodium count of jarred spaghetti sauce on the market comes in at around 380 mg for 1/2 cup serving. Think about how small that is. By the time you add sauce to a serving of pasta, you usually have a cup or cup and a half, plus the sodium in the cheese, the garlic bread (as the bread is loaded with sodium), not to mention if you have a salad with dressing too. By the time a normal meal/portion size is done, you have just eaten approximately 1100 to 1500 mg of sodium at one serving! And that's if you use the lower sodium sauce. That's why I make my own sauce, use oil and vinegar for the salad dressing, and we don't have garlic bread with the spaghetti anymore, unless it is unsalted or low sodium bread.

Here's another scary thought....my hubs likes to have hot dogs, with the buns, baked beans and mac and cheese, along with a salad at times. A comfort food meal, you wouldn't think there is a lot there, but this is worse than the spaghetti. The hot dogs can range from 380 mg of sodium up to 800 mg of sodium per each hot dog. The buns can range from 250 mg to 400 mg. The baked beans, from a can, are around 550 to 700 mg of sodium and the mac and cheese is around 600 to 700 mg of sodium. My hubs used to like to have two hot dogs with buns, a couple of servings of baked beans and mac and cheese and a touch of salad with dressing. His grand total was around 3200 mg just for that one meal! We still have it at times, though I make my own baked beans, use lower sodium hot dogs and we use wheat bread instead of buns. Though for me I don't eat the bread, just a hot dog and a half, a ton of salad, with oil and vinegar dressing, the low sodium baked beans and no mac and cheese and come out around 650 mg of sodium. Big difference!

Sorry to ramble, but for some of the newer members, I just wanted to show how easy it is to take in a lot of sodium without even trying!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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CAPECODBABE's Photo CAPECODBABE Posts: 5,483
10/31/09 11:05 A

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Wow, 90%? I thought I was doing good never using a salt shaker, but I guess not that good.

I remember having company for dinner when my oldest son was about 7 and he wanted to try "some of that white stuff Uncle Ed was using". It was salt, I had never had a salt shaker on the table before.

elle~

xoxo elle~


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HOLLYSNOWWOMAN's Photo HOLLYSNOWWOMAN Posts: 2,364
10/31/09 3:35 A

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I just read that 90% of our sodium intake is from salt already in our food; the salt shaker intake only 10%. Who would have thought that before we starting reading labels and tracking out intake?

Slow but will get there!


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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
10/28/09 7:58 P

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We also have a topic called, "adding flavor", that discusses some of the seasonings. Some of the fresh made salsas in the refrigerated/deli section of the grocery stores are lower in sodium than the jarred counter parts. Definitely, read...read...read those labels and that will help.

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HOLLYSNOWWOMAN's Photo HOLLYSNOWWOMAN Posts: 2,364
10/28/09 3:26 P

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Try Penseys.com on line. Their spices are the freshest I have found so they last longer. They have several salt free blends. I try the small ones then pick my favs. They have the the best Italian seasoning I have ever had.

Slow but will get there!


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CAPECODBABE's Photo CAPECODBABE Posts: 5,483
10/28/09 3:00 P

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Thank you all for the great info.

I don't have an ALDl store near me (I've never heard of it)so I'm just going to have to read, read, read.

I was wondering if anyone has any flavor enhancers or spices they recommend, like Mrs. Dash? I haven't looked at any labels yet so that's another thing on my list.

Thanks, elle~

xoxo elle~


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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
10/28/09 12:32 P

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That's how I learned too, by reading the labels and especially the serving size, to discover just how much sodium I was getting. That plus, I get dizzy and nauseated when I eat too much sodium, so I have to be leary.

Anyhow, I learned that I could not cut the sodium enough in spaghetti sauce, so I now make my own from scratch using no salt added diced or whole tomatoes, that I chop up, plus no salt added crushed tomato puree and no salt added tomato paste. I season with onions, carrots, garlic and fresh basil and oregano and it tastes wonderful! Even hubs, who is a sodium addict loves it.

Sadly there is no easy list of items or easy solution to watching salt, just reading the labels and becoming more knowledgable on all food items and seasonings too!

I do not know how many of you have an ALDI discount food store in your area, but if you want the lowest possible sodium filled salsa, other than making from scratch, they have it! Usually two tabelspoons results in 150 to 250 mg of sodium, but there homemade brand in the refrigerated section with the cheeses, is only 80 mg!



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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CRUZINCARIL's Photo CRUZINCARIL SparkPoints: (8,285)
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10/27/09 6:22 P

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thats the only way we can figure out what to eat..read read read!!

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CAPECODBABE's Photo CAPECODBABE Posts: 5,483
10/27/09 11:19 A

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I am spending a lot of time at the grocery store these days. Next time I am going to read salsa labels. I love salsa.

I was looking at natural chips this morning and found some that were low in sodium, then I looked closer and it was 9 servings for this little bag. I could finish the bag in one serving!!!

I found 100 calorie bags of nuts (almonds and walnuts) with no sodium. They also have roasted but I think they were 9% of your sodium.

I'm learning slowly with your help.

elle~

xoxo elle~


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HOLLYSNOWWOMAN's Photo HOLLYSNOWWOMAN Posts: 2,364
10/27/09 10:49 A

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Some things I do -- adding no salt tomatoes or tomato sauce to the bottled jars of spaghetti sauces or salsa if I am making this for others to eat. At get togethers I always volunteer to bring the chips and salsa. I start with the lowest ones in sodium I can find then add the no salt tomatoes. I sometimes add more spices too; usually a half and half blend. I get my chips from the local Mexican restaurant, they may be fried but they do not salt theirs.

Slow but will get there!


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LITTLEWIND53's Photo LITTLEWIND53 Posts: 15,545
10/26/09 7:41 P

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Donna once mentioned "HOOD" brand of cottage cheese which she said tasted ok. (I can't get it where I live though)

Linda

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CAPECODBABE's Photo CAPECODBABE Posts: 5,483
10/26/09 5:29 P

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It helps. I have a long way to go.

Thanks

xoxo elle~


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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
10/26/09 4:42 P

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Heinz has a no salt added ketchup found at Super Walmarts, called Heinz No Salt Added Ketchup. It only has as much sodium as what is naturally occuring in tomatoes and tastes wonderful, even my son eats it!

Other condiments that are ok to use or on the lower end of the scale are:

Regular Mayo has less sodium than the light stuff.

Plain yellow mustard or honey mustard (if you can have the sweetness) is on the lower end. Avoid Dijon Mustard as it is much higher.

No salt added ketchup.

Worstechire sauce is better than soy sauce in sodium count.

Read the labels all the time on salad dressings, they are loaded, even the vinegrettes! The safest is oil and vinegar. Though I use some flavored vinegars like malt, red wine, balsamic, etc.

As for cheeses, the following are on the lower end of the scales:

- Ricotta
- Fresh, very fresh Mozzarella - the mushy ball kind found at italian delis (not the grated kind)
- Swiss cheese (usually a slice of this is only 50 mg of sodium)
- Brie and Camerbert Cheese (great for grilled cheese and hamburgers)
- Marscapone
- Friendship brand cottage cheese (only one out there without a lot of sodium, though also lacks taste)
- Parmeseano Reggiano (though read label, some are low in sodium, some are not), tastes better than the shake stuff and lower in sodium as a result.

As for spaghetti sauce....only thing I can state is buy some no salt added crushed tomatoes and no salt added canned tomatoes and make your own using onions, garlic, ground up carrots, etc. There are some organic brands that are lower in sodium, but not great and more costly!

Beware of the seasoning chili powder as it has hidden sodium in it!

Hope some of this helps!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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CAPECODBABE's Photo CAPECODBABE Posts: 5,483
10/26/09 12:29 P

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Has anyone found a low sodium cheese? I looked yesterday and they all were pretty much the same, even the 2%

elle~

xoxo elle~


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CRUZINCARIL's Photo CRUZINCARIL SparkPoints: (8,285)
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10/25/09 10:59 A

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sodium detective! LOL that makes two of us..or more of us! its the best thing we can do for ourselves. i talked about the sodium in cottage cheese on another thread. now im using lo fat ricotta cheese..only one quarter cup for a serving cuz its so dense only 50 cals and only 70 mg of sodium!!! even a half cup would only have 140 way less than the cottage cheese. so im really happpy about that. u can find no salt tomato sauce in the little cans but u would have to season with herbs cuz its kind of flat. i wonder if the health food stores would have any of the low sodium foods we are looking for? im going to go and have a look and see..good luck guys..

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CAPECODBABE's Photo CAPECODBABE Posts: 5,483
10/25/09 9:12 A

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All I can say is WOW. I've been playing in my fridge.

BBQ sauce 2 tbsp 400mg 17% - do I really want 17% from BBQ sauce? NO

Ketchup 1 tbsp 190mg 8%

Mustard 1 tsp 50mg 2%

LoFat Mayo 1 tbsp 130mg 5%

The thing is, I don't just use 1 tsp of mustard or 1 tbsp of mayo. I usually pile on the condiments.

I can't check my cheese because I buy deli but you can bet I'll check it next time I'm in the grocery store.

I'm becoming a sodium detective.

Thanks guys, elle~

xoxo elle~


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LITTLEWIND53's Photo LITTLEWIND53 Posts: 15,545
10/25/09 1:26 A

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BUNRAB, I still have not found any no/low so ketchup but then I don't have the means to drive around and look. I have asked at the stores closby, but they look at me as if I was an escapee from the phsyciatric ward.

But back to the question at hand, two things with sodium that were very surprising to me are Cocoa powder (I mean who would have thought!) and cheddar Cheese - that is my absolute favorite! I also looked at the sodium content in cottage cheese and it was 500 mg for a small 1/2 cup service size. Strange how they always ADD sodium when they have to CUT fat. Not a fair trade-off in my opinion. I left it on the shelf.

Edited by: LITTLEWIND53 at: 10/25/2009 (01:27)
Linda

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BUNRAB's Photo BUNRAB SparkPoints: (0)
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10/24/09 11:10 P

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I usually manage to stay at or just under 1800/day - aim for lower but if you get down to 1800, you're doing well.
The most surprising item for me was how much sodium was in spaghetti sauce and ketchup. My gosh, a couple tablespoons of ketchup have more sodium than the french fries you put them on! It took a while to find a low-so ketchup that tasted decent.

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GREENBIRD75's Photo GREENBIRD75 SparkPoints: (34,499)
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10/24/09 10:15 P

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Yes, it's hard to stay under 1500, but that's what I'm trying to do. I didn't do it today, we had pizza. Got to learn to eat only 1 pc. not two. emoticon emoticon emoticon emoticon

MICHIGAN


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CRUZINCARIL's Photo CRUZINCARIL SparkPoints: (8,285)
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10/24/09 7:51 P

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they say for people who dont have bp probs 2300 is ok. but 1500 is the more healthy end.personally i think it would be hard to get 1500..maybe somewhere in the middle?

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CAPECODBABE's Photo CAPECODBABE Posts: 5,483
10/24/09 6:24 P

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Wow, thanks! It's looking like I'm going to have to read every label for a while.

I thought I was doing the family a favor using lowfat cottage cheese instead of ricotta.

What is a healthy amount of sodium per day?

elle~

xoxo elle~


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CRUZINCARIL's Photo CRUZINCARIL SparkPoints: (8,285)
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10/24/09 4:39 P

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my shock was lo fat cottage cheese. i think it has at least 300 mg sodium(i dont have the container to see) but thats an amount i dont want because i too want to stay away from meds that i havent been put on yet. im pre hypertens..so i thought i would try some lo fat ricotta. serving size is only quarter cup because of its denseness. only 50 cals and 70 mg of sodium!! and even at a half cup serving its only 140 mg..im gonna get used to this..the taste isnt bad at all.we use it in lasagne.

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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
10/24/09 12:36 P

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It was surprising to me to see how salt is added to everything and that even items with no salt added, have naturally occuring salt. The biggest shock was swiss chard, having, I think 300 mg per serving, naturally! It is very hard to find items that do not have any sodium, whatsoever, in them. But, not impossible to find items that are lower in sodium.

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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CATLADY52's Photo CATLADY52 Posts: 13,385
10/24/09 11:15 A

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Canned tomatoes that say they are 'No Salt Added' and they have salt in them. I realized after a while that tomatoes naturally have salt, but it's a lot less than other vegetables. And that kind of salt isn't as harmful as the kind added. emoticon

Nancy


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CAPECODBABE's Photo CAPECODBABE Posts: 5,483
10/24/09 8:27 A

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It's time I get serious about my salt intake. After a bag of my beloved chips I woke with not bags under my eyes but a whole set of luggage. My poor little fingers hurt when I bent them. I have high blood pressure which is in control with medication, but I want to be free of the meds.

Now I'm ready to start learning to control my salt intake.

My question to everyone is, what is the food that was most surprising to you that has hidden sodium?

elle~

xoxo elle~


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