Low-salt, low-cal foods needed

I'm doing well with my weight loss, almost 20 pounds so far. But I'm concerned when I see all the sodium that's in the foods I eat, especially the salad dressing and such.

Anybody have any suggestions about what low-salt items I could add, while still keeping my calories down? I'm 5'4", and still at 167 lbs. (I'd like to get back down to 130 at least)

Thanks in advance!

Terri

If you want to reduce the salt in your diet then replace as many ready-made foods for home-made ones as possible.   Ready-made, convenience products have to contain salts and other preservatives simply to give them shelf-life.  The salty salad dressing could be replaced with a traditional vinaigrette, for example.... a little oil and a little vinegar. ... very simple. 

Pretty much all 'whole' and unprocessed foods are low in salt.  Vegetables, salads and fruit, for example are also low in calories.  Wholegrains, fresh meats and fish don't contain salt until you add it ... and if you control the portion-sizes you control the calories.  Some dairy products contain salt, but if the rest of your diet is relatively low-sodium, a few tablespoons of cottage cheese or similar isn't going to take you over the 2400mg sodium that is the recommended maximum.

Make, prepare and cook most of your own food, don't add much salt in the process and your sodium intake will drop sharply

I'm currently averaging about 1500mg of salt daily. Is this an unhealthy level? I'f I'm being overly paranoid, I need to know.

Thanks

1500mg of sodium = 3.75g of salt... which isn't even a teaspoon.  The recommended maximum for good health is 2400mg sodium or 6g of salt.  The typical 'Western Diet' contains in excess of 4000mg sodium or 10g salt.

I've never heard of anyone that eliminated salt from their diet all together.  Even fruit and vegetables contain traces of salt and our bodies are very happy on low levels.  So enjoy your food and be happy in the knowledge that it's well under the safe maximum level for sodium

i wanted to say thank you for such valuable information, GI Jane. Really, i love these journals. i always find the knowlegable answers i am looking for.

terri, me and you are almost exactly at the same place on our diet paths. (ive lost 18 lbs. 5'1'' 162.4 lbs. (goal 130 or so).

good for you, keep it up, slow and steady works long term.

i also strive for around 1500 mg of sodium, i heard somewhere thats about right. i sometimes go around 2300mg and get upset at my self.

sodium is EVERYWHERE! and like GI said, the ONLY way to control the sodium is to avoid foods that have it-you dont have to put up with it, just pick a different brand or option that has less.

i eat alot of tuna, (alot!) it has around 600mg for the whole can. thats my worst thing w/ sodium but i dont mind as it gives me 42 grams of protien w/ only 1.5 grams of fat.

i do healthy choice frozens meals, and just watch the sodium in there, usually pick ones with around 300mg or so.

good luck, and will power to all.

 

 

 

Can't stand those packaged meals. What I've been doing is cooking my meals all at once. I choose a low-fat meat, and broil or boil it. Then divide it into individual portions. Same thing with the vegitable and fruit. Then use those as my ready-to-eat meals.

What I'm having difficulty with is some variety. without going into the fatty stuff.

As for getting upset at yourself, do you think that's needed? After all, it's just added stress. As long as you keep it at a good level on average, a higher day here and there won't hurt.

Keep it up!

canned tuna and deli turkey have the most sodium for me its my bane I cant seem to get rid of it =(

Starkist has a Very Low Sodium Tuna that I use, only 35mg per serving. 2.5 servings per can. I also use Mrs Dash brand and NO Salt brand for flavor. Garlic powder is good too for flavoring. I stay away from processed foods completely , cooking myself and have been able to lose 28 lbs and several inches since Feb. ( I also weight train so it isn't just diet)