Decreasing Sodium and Sugar

By Leiden Latest Reply 2014-07-13 00:01:54 -0500
Started 2014-07-11 11:37:00 -0500

I've gotten fairly good at planning my meals and eating them as I planned. My issue now is that my sodium and sugar intakes are too high. I don't eat a lot of canned foods (except fruits) and I'm trying to limit packaged foods—meal bars, granola bars, potatoes, meals, etc. Anyone have suggestions, besides eating as fresh as possible, to help me?

5 replies

Leiden 2014-07-13 00:01:54 -0500 Report

Thank you, all. I am eating more fresh fruit and try to have some at each meal; though this is what drives the sugar amount up, so I end up taking it out or eating less to reduce the intake. Any canned fruit is always in water or its own juices. I'm just learning about glycemic index and load.

Just Joyce
Just Joyce 2014-07-12 17:56:54 -0500 Report

I do not go near canned fruit. I buy the small containers of red grapefruit with no sugar added.

If you really want to change you have to stop trying to omit things and simply omit them. If you want a potato, go for the small red skinned or sweet potato. I don't I try not to do package foods unless it is bacon or sausage and hot dogs now and then. I also do not eat granola bars or meal bars.

You have to find out from your doctor how many carbs per meal or per day you can have, this will help with lowering your carb intake. I do not add salt without first tasting something even if it is in a restaurant or family/ friend event where food is prepared but others. Hope this helps.

Glucerna 2014-07-11 17:00:46 -0500 Report

You're on a really healthy path! Planning ahead for meals and snacks can be key to avoid grabbing food on the go. I like to plan meals so that I have leftovers either for lunch the next day, or to repurpose into another dinner. An example is grilling chicken breasts and vegetables. I can use leftover grilled chicken with lettuce and raw veggies for a lunchtime salad the next day, and add leftover veggies to an omelet for breakfast or a dinner. ~Lynn @Glucerna

jayabee52 2014-07-11 13:39:12 -0500 Report

Howdy Leiden,
I follow a dialysis meal plan and when I must eat something from a can, I put it in a colander and rinse it thoroughly, perhaps even more than one thinks is normal.

There are ways of leaching out potassium but that is beyond your need here.

I pray this helps


Type1Lou 2014-07-11 12:33:17 -0500 Report

For the "canned" fruit, if you must eat them, choose those packed in their own juices or water, not the syrup. Also, some fruit have a higher glycemic index than others (e.g. watermelon, figs, raisins, dates, apricots are higher than strawberries, pears or apples)…go for those with lower glycemic index numbers since they are slower to be absorbed. Read the labels on any packaged food for serving sizes and carbohydrate content. Most of the low-fat, no-fat options of a particular food have more carbs per serving than the regular versions…just check salad dressings for proof of this. Become Carb-aware, counting total carbs not just the "sugars" which are also carbs. Eating as fresh and unprocessed as possible is best and you've already recognized that. Get yourself a nutrition guide ("Calorie King" is a good one) and check the carbohydrate, fat and sodium content of each item you eat.
You're on the right track!

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