Reducing Sodium

J

jpalmieri

0
I’ve been logging in what I eat everyday on the daily plate. I find I eat more sodium foods and more protein then the system would like me to eat. I’m not sure how to fix this. is eating to much protein bad for you? What can I substitute to reduce and make it under 1456mg?

I'm 5'3 114lb

Sodium 1787 mg Protein 89.9 Fat 41.1

Recommended Daily allowance

Sodium 1456 mg Protein 30g Fat 39g


Sample meal
Breakfast
½ cup all whites 100% liquid egg whites
1 servicing Heinz no salt added ketchup
Quaker instant oatmeal original
Now stevia balance
Cinnamon

Snack
ESA Edge carb control protein drink
1,000 vitamin C orange drink

Lunch
Turkey patty
Spinach
Small sweet potato

Snack
Emerald dry roasted peanuts ¼ cup
10 Grapes
Or
4oz cottage cheese
Half a banana

Dinner’
Chicken
Lettuce
Tablespoon Cains Peppercorn Parmesan Dressing
Tablespoon Archie Moore’s Buffalo Wing sauce

Snack
Sorrento Mozzarella string cheese


Thank you
Jen
 
You're not eating too much protein - in fact you might be eating too little for someone who is on a reduced calorie diet. Your sodium is within the RDA guidelines as well.

It's up to you if you feel it's too much - but keep in mind that your body does need SOME sodium to function. If you eliminate too much, you can mess things up.
 
I've never logged my meals before so when i saw the protein and sodium in red i got worried. were i can find guidlines on how much portein and sodium i need?

Thank you
 
There are a couple of variables. For the most part you can find reliable guidelines at the USDA website. I've posted a screenshot of the chart below - and keep in mind that it's based on an average 2000 calorie per day diet.

HOWEVER. The recommendations are based for people of average weight who are moderately active. The figures skew for people who are trying to lose weight, most importantly, the protein figure. The RDA is based on 1g of protein per every 2.2lbs (or 1 kilo) of bodyweight. But when you're eating fewer calories and working out more, you want to raise that in order to preserve lean muscle. So you'd aim for anywhere from .7 to 1.2g of protein per pound of bodyweight, depending on how big your calorie deficit is and how hard you're working out. Most people aim for about 1g per pound just for easy calculations.
 
I've heard higher sodium levels (not grossly high, just above a normal average) wasn't bad for your health unless you suffer from blood pressure problems. But I have no idea how true it is. I eat more than the recommended amount most days, so I hope there is some truth to it, but I'm not sure. Maybe someone else will have a better answer on the disadvantage of a high sodium diet.
 
From a weight loss perspective, the problem with lots of sodium is that it causes you to retain fluids. Not only will it make you weigh more, for a lot of people water bloat actually makes them look/feel fatter than fat itself.

I know speaking for myself, if I have too much sodium I can bloat up enough that my clothes are uncomfortable. My fingers swell, my rings don't fit, and even my face and eyes look puffy.
 
KaraCooks said:
From a weight loss perspective, the problem with lots of sodium is that it causes you to retain fluids. Not only will it make you weigh more, for a lot of people water bloat actually makes them look/feel fatter than fat itself.

I know speaking for myself, if I have too much sodium I can bloat up enough that my clothes are uncomfortable. My fingers swell, my rings don't fit, and even my face and eyes look puffy.
Click to expand...

Agree completely, which is why I drink three times more water than I use to, and now I find it's not really a problem at all.
I just meant on a long term health perspective, as opposed to the short term effects of it.
 
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