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Watch The Salt In Diet When Eating Out

When you decide you want to eat out, you have to be especially careful about the salt in your diet. You might be surprised to discover how much sodium is lurking in the foods you are eating! Men’s Health  magazine just put out a list of the “30 Saltiest Foods in America” – it’s interesting, to say the least.

Here are some of the foods suffering from sodium overload:

  • Burger King cheeseburger and small fries have 1,360 milligrams sodium.  Recommended alternative – chicken tenders and apple fries at 805 mg sodium and almost half the calories.
  • Pizza Hut Supreme Pan Pizza has 1,780milligrams sodium  in just 2 slices.  I’m thinking a lot of people eat more than two slices, so add another 890 milligrams of sodium for every slice.  To drop the amount of sodium drastically, go for 2 slices of the Natural Veggie Lovers Pizza without olives for only 760 milligrams sodium.  In case you didn’t notice, that’s less than half of the Supreme!
  • Arby’s Large Mozzarella Sticks has 2,047 milligrams sodium.  That’s a lot of sodium for a side or snack.

Even foods you think of as sweet can put too much salt in your diet.  For instance, Bob Evans Stacks & Stuffed Caramel Banana Pecan Hotcakes packs a hefty 2,259 milligrams sodium.  Other breakfast food with too much sodium is McDonald’s Deluxe Breakfast with Margarine and Syrup considering the 2,335milligrams sodium.  Better try an Egg McMuffin with 820 mg sodium instead.

It’s no surprise that something like Dairy Queen Chili Cheese Fries have a bunch of sodium, at 2,550 milligrams.  Better off to eat the regular fries, since they have a lesser 640 mg sodium.

And don’t let Subway’s commercials fool you into believing all their food is extra healthy.  Their Footlong Sweet Onion Chicken Teriyaki has a whooping 2,290milligrams sodium.  Better for your health to stick with the a 6″ size Oven-Roasted Chicken Breast, which has only 880 mg sodium in comparison.  But they’re not alone with subs full of salt!  Go to Blimpie’s and you might think  you’re eating healthy when you order a 12″ Special Vegetarian Sub because you’re eating vegetarian… but you’d be soooo wrong!  It has a surprising 3,532 milligrams sodium!  Eating the 6-inch size of their Veggie Max would lower that by about a third.

Seafood isn’t exempt either.  The Red Lobster Maui Lau Shrimp and Salmon with Rice Pilaf and Broccoli meal has a whopping 3,000milligrams sodium!  Switching to the Blackened Mahi Mahi with Fresh Asparagus brings that way down to only 715 mg sodium.

But if you think that was bad, how about Olive Garden’s Grilled Shrimp Caprese at a mind-blowing 3,490milligrams sodium?  If you want Italian seafood without a salt overload, better go for the Parmesan Crusted Tilapia since it has much less sodium with 910 mg.

How about salty soup?  I mean REALLY SALTY soup!  P.F. Chang’s Hot and Sour Soup Bowl has an unbelievable 6,878 milligrams sodium.   That sounds like a heart attack in a bowl to me! 

P.F. Chang’s also has the dubious honor of having probably the saltiest food found at a restaurant, with their Wok Charred Beef weighing in with a mind blowing . . .

10,045 milligrams sodium.

That’s like eating 28 orders of McDonald’s large French fries when it comes to the amount of sodium in foods.

What all this comes down to is that  you have to pay attention to what you’re eating!  It’s obvously  much easier to control your salt intake when you are cooking your own meals, but I know most people don’t want to give up eating out altogether.   The sooner all restaurants have to put nutrition facts on their menus, the easier it will be for us, the consumers to really have a clear idea of how much salt, fat, sugar and calories we’re consuming when we eat out.

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