Wednesday, May 01, 2013
Yesterday I had to take my car an hour away for service. The town is rather small and I decided to get something for dinner before i headed home. There were a variety of fast food places and I finally decided on a place I hadn't gone to in years..KFC. I pulled up to the order board and looked everything over looking for something healthy. The lady on the speaker told me there was a special on boneless chicken so i decided on that along with cole slaw and green beans, no drink, just water. When I got home I looked up the nutritional value and found I had eaten over 600 calories. It should have been OK because I was still a couple of hundreds under the 1500 I allow myself each day. Today I got on the scale and was up 1 lb and I'm sure it was all fluid retention from the sodium. I should have learned from my salad experience last weekend. I did a little research on sodium in restaurant food and as you might guess, salt is added to just about everything you eat in a restaurant. 85% of adult entrees in 10 popular restaurants contain over the recommended daily allowance for sodium, that's in one meal. Now consider that folks with high blood pressure should have about 1500 mg of sodium/day and others about 2300 mg/day. Now take a look at some meals at some of our favorite restaurants.
Lobster's "Admiral's Feast" has 7,106 milligrams of sodium
Chili's Buffalo Chicken Fajitas and a Dr. Pepper at 6,916 milligrams of sodium.
Chili's Honey Chipotle Ribs at 6,440 milligrams of sodium, which includes mashed potatoes with gravy, seasonal vegetables, and Dr Pepper.
Olive Garden Tour of Italy lasagna at 6,176 milligrams of sodium, with bread stick, salad with house dressing, and a Coca-Cola.
Olive Garden Chicken Parmigiana at 5,735 milligrams of sodium, with breadstick, salad with house dressing, and raspberry lemonade.
So what to do when we eat out....ask for foods with no sodium added, ask for sauces and dressings on the side. When I know I'm going to a restuarant where I'm likely to get a salad i bring my own dressing in a little container. I don't drink soda anymore, just an easy way to give up sodium and something that's not so healthy anyway. I try to ask for grilled meats and fish and stay away from things with sauces which are usually full of sodium. I don't always make good choices but I'm trying hard to learn from my mistakes and eat healty. At home I use a nonsodium herbal seasoning. Lemon juice is delicious on broccoli. I like to make my own sauces so I can control sodium.