Is it possible to eat out and not consume too much sodium?
In case you missed my last two articles on sodium, here is what we covered:
As I continue to do reading and research on the sodium issue, I am amazed by the information and how much salt is used in the food production industry. Trust me, you would never make food with that much salt!
Of course, you can get plenty of sodium at home, but as I talked about in the last posts, the average American eats 3400 mg of sodium each day and most of it is not from the salt shaker. The current recommendation is for no more than 2300mg per day and no more than 1500mg if you are over 50 years old, African American or have kidney disease, high blood pressure or diabetes.
Check out the sodium content of these restaurant items. (Excerpted from Dr. Jo’s upcoming “Eat Out Healthy” book, coming May 2011.)
- Olive Garden Garden Fresh salad – just one serving = 1930mg
- Arby’s medium Homestyle Fries = 1360mg
- Wendy’s Sweet & Spicy Asian Boneless Wings = 2490mg
- Quizno’s Baja Chicken Signature Sub, regular size = 2090mg
- Steak ‘N Shake Chili Deluxe, bowl = 2560mg
- KFC – 1 biscuit = 530mg
- Subway 6″ Turkey Sub w/American cheese and light mayo = 1220mg
- Applebee’s Sizzling Skillet Fajitas (choose from chicken, steak, or shrimp) = 6040-6800mg
- Burger King BK Veggie Burger = 1030mg
- Chili’s Brownie Sundae = 930mg
- Chipotle fully loaded Burrito with Carnitas = 2410mg
- McDonald’s Premium Southwest Salad w/grilled chicken and 1 pkg Newman’s Own Low Fat salad dressings = 1690mg
- Red Lobster Grilled Lobster, Shrimp & Scallops = 3220mg
- Panera’s bowl Low-Fat Vegetarian Black Bean soup = 1590mg
- Taco Bell Grilled Stuft Burrito, chicken = 1980mg
For even more lists of sodium in restaurant foods, check out the list from Center for Science in the Public Interest: http://www.cspinet.org/salt/hsrestaurant.html
Salads are Healthy, Right?
You would think you are eating something healthy when you get the salad at Olive Garden. But just that one little serving gives you more than the recommended 1500mg for the WHOLE DAY!
Same thing with the grilled chicken salad from McDonald’s at 1690. And then my dad asked about Panera’s Greek Salad. Also 1690! Wow – so much for thinking that the salads are the healthy choice.
Want to know about your favorite restaurant dish? Check their website for nutrition information (will probably be there if it’s a chain restaurant), or ask them if they have nutrition information available when you’re there next. At least they will know that it is something you are concerned about.
Next time we’ll look at sodium in packaged grocery foods!