I find the biggest challenge in living with heart disease is the sodium-restricted diet. Fortunately, I was already accustomed to watching my calories and fat, and bringing all my food to work. There’s no heart disease in my family. Sodium was previously too much to worry about. I normally eat Lean Cuisine and other low-cal frozen entrees for lunch, alternating with a salad. Now, I must eliminate some of the entrees unless I want to spend most of my sodium budget at lunch. Frozen entrees are listed at the bottom of the post. | |||
Over the last 6 weeks of noting sodium from the backs of packaged food products and looking up information on websites, I have created a reference chart. At first, having to look at and consider all of this drove me insane. Eating was such a challenge. Over time I have learned, and I have a better handle on eating. Whew. Most of the foods include only those that I have eaten or might eat. I have also included some items I don’t eat but I think are useful for you to know as having surprisingly high content. | |||
This is not all-inclusive. I did not include frozen or canned vegetables. Too many products. Look for frozen veggies without seasoning or sauces. Canned often come in lower sodium versions. | |||
For complete nutritional data, Google is useful if you search by name + sodium. I have some links listed under my Links section. | |||
PRODUCT | MEASURE-MENT | SODIUM MG | |
BREAKFAST FOODS | |||
Bacon – low-sodium | 2 pieces | 190 | |
Bacon – regular | 1 piece | 200 | |
Cereal, Frosted Mini Wheats | 1 cup | zero | |
Cereal, Kashi Go-Lean | 1 cup | 90 | |
Cereal, Kashi Tr Bry Crunch | 3/4 cup | 125 | |
Cereal, Raisin Bran | 1 cup | 210 | |
Egg Btrs Egg Whites | 3 TBSP | 75 | |
Egg Btrs Original | 3 TBSP | 125 | |
Oatmeal, instant – Quaker | ½ cup | 160-200 | |
Pancake mix – buttermilk – Aunt Jemima | 1/4 cup dry | 480 | |
Pancake syrup – Hungry Jack | ¼ cup (4 TBSP) | 180 for all, or 45/TB | |
Pork sausage | 1 patty | 400 | |
Waffles – frozen Eggo | 2 waffles | 390 | |
VARIOUS | |||
Applesauce – Musselman’s | freebie! | zero | |
Beans, black, reg. – Ranch Style | 1/2 cup | 400 | |
Beans, chili – Brooks Mild | 1/2 cup | 370 | |
Beans, chili – Chili Magic | 1/2 cup | 790 | |
Beans, kidney – organic | 1/2 cup | 100 | |
Black beans, Bush, Low sodium | ½ cup (1/3 of can) | 240 | |
Bread, Italian | 1 slice | 240 | |
Bread, wheat, light SaraLee | 1 slice | 90 | |
Butter spread, (I Can’t Believe….) | 1 TBSP | 85 | |
Cheese – Kr Mild Cheddar | per oz. (1/8 of block) | 180 | |
Cheese, American | 1 slice | 468 !! | |
Cheese, feta | ¼ cup | 340 !! | |
Cheese, Mexican shredded | ¼ cup | 220 | |
Cheese, shredded | ¼ cup | 180 | |
Cheese, swiss deli BoarsHead Lacey swiss cheese (swiss is the lowest) | 1 oz | 35 | |
Chili seas – 30% less sdm McCorm | 1 TB | 240 | |
Cottage cheese – 1% milkfat | 4 oz. | 459 !! | |
Crackers, Wheat Thins – Hint of Salt | 16 crackers | 55 | |
Crackers, Wheat Thins red. Fat | 16 | 230 | |
Deli meat, BoarsHead Oven Rst Tky Br Lwr Sodium | 2 oz. | 340 | |
Deli meat, BoarsHead OvenGold Rst Chicken Lwr Sodium | 2 oz. | 350 | |
Enchilada sauce | 1/2 cup | 280 mild gr chile, 360 reg. | |
Jelly | 0-25 | 0-15 | |
Marinade – Lawry Hrb Garl | 1 TB | 340!! | |
Nutella (choc hazelnut spr) (compare to peanut butter) | 2 TBSP | 15 ** | |
Parmesan cheese | 2 tsp | 90 | |
Pasta (no salt in water) | 0 | ||
Peanut butter reg. / Jif natural | 2 TBSP | 140 / 80 | |
Potatoes, mashed – Potato Buds. Reduce salt by half, 240 mg | 1/2 c | 400 | |
Snack bar – Nutri-Grain – range | per piece | 110 to 125 | |
Spaghetti sauce Muir Glen Ital Herb | ½ cup | 280 | |
Taco seasoning Low sdm -Old El Paso | 1/6 envelope (1 TB) | 260 | |
Taco shells hard – La Tiara | 1 | 0 | |
Tomatoes, chili – Brooks mild | 1/2 cup | 320 | |
Tomatoes, diced – no salt add- Hunts | 1/2 cup | 15 | |
Tomatoes, diced – no salt add -(Ital seas) | 1/2 cup | 50 | |
Tomatoes,reg. canned – diced Mkt Pntry nat. / other | 1/2 cup | 180 (nat.)/ 330-380 (other) | |
Tortilla – Flour – compare! | 1 | 300-340!! | |
Tortillas – compare! Corn | 1 | 20 | |
Yogurt – Activia.regular | per unit | 65 | |
Yogurt – Greek – Oikos | per unit | 45 | |
Yogurt – Yoplait light | per unit | 80 | |
MEAT (not breakfast) – Raw unless noted otherwise | |||
Beef – extra lean gr beef/ top sirloin (raw) | 3 oz. | 60 / 56 | |
Beef – top sirloin raw | 6 oz. | 90 | |
Bratwurst – Johnsonville orig | 1 | 810 | |
Chicken – drumstick (raw) | 1.5 oz | 42 | |
Chicken – wing (fried) | per wing | 157 | |
Chicken breasts raw- research viewing packages at Walmart: | |||
– Frozen bagged: Forester Farms /Tyson | 4 oz. | 130 / 180 | |
-Fresh Tyson *Natural* Tenderloins / other | 4 oz. | 110 / 220 | |
Fish – salmon / halibut | 3 oz | 60 | |
Fish- canned – tuna / salmon | 3 oz | 320 / 471 | |
Ham, sm honey / roasted / ctr cut cntry style lean | 4 oz. | 1021/1345/3056 | |
Hot dogs – the lower fat dogs have less sodium. According to a couple different sites, the Best-Tasting is Hebrew at 370 mg, BoarsHead (skinless) 97% fat free 270, Applegate Farms uncured beef 330. | |||
Meatballs, frozen – Rosina | 6 | 530 | |
Pork chop / roast | 3 oz. | 51 /40 | |
Shellfish | 3 oz | 48 | |
Tuna, canned | 3 oz. | 320 | |
Turkey – dark mt / lt meat | 3 oz | 66/54 | |
BEVERAGES | |||
Hot chocolate fat-free sug fr Nestle | 2 TB dry | 130 | |
Juice, apple | 8 oz | 25 | |
Juice, orange | 8 oz. | zero | |
Milk 2% (other are similar) | 1 cup | 120 | |
Milk, soy – Silk light | 1 cup | 135 (67.5 for 1/2) | |
Soda, Diet Pepsi | per 12 oz can | 35 | |
Tea, Citrus green – light | per bottle | 150 | |
CONDIMENTS, SAUCES,DRESSINGS | |||
Ketchup (Heinz) | 1 TBSP | 160 | |
Mayonnaise | 1 TBSP | 110 | |
Mustard | 1 tsp | 60 | |
Salad – Dressing – Newman – lt country french** | 2 TBSP | 240 | |
Salad – Dressing – Newmans Rasp Wal light | 2 TBSP | 120 | |
Salad – Dressing – Italian | 2 TBSP | 350!! | |
Salsa – fresh (Jack’s mild) | 2 TBSP | 105 | |
Soy sauce – low sodium | 1 TB | 533 | |
Soy sauce – reg | 1 TB | 920!! | |
Steak sauce – A1 / Heinz 57 | 1 TB | 280 / 150 | |
Stir fry sauce, orig La Choy | 1 TB | 170 | |
Taco sauce | 1 TBSP | 90 | |
SWEETS/DESSERTS | |||
Brownies, dark fudge, mix, baked – Betty Cr | 1 of 20 | 100 | |
Cake, angelfood | 1 of 12 | 210 | |
Cake, white, baked, no frosting | 1/12th of round | 288 | |
Cake mix, baked – various choc. | 1/10th | 360-420 | |
Cake frosting, vanilla – Betty Cr | 2 TB | 65 | |
Cookies, animal crackers | 16 crackers | 105 | |
Cookies, general | 1 | less than 70 | |
**Graham cracker | 8 (2 sheets) or 4 (1 sheet) | 160 or 80 | |
Ice Cream – general – avg mg | 1/2 c | 50 | |
Jello – gelatin | ½ cup | 55 | |
Pudding – instant | ½ cup | 340 !! | |
Pudding cup – Snack Pack | per unit | 140 | |
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FROZEN ENTREES | |||
I could not copy from the website, and there are too many listings. This is a great website that ranks frozen entrees highest to lowest. | |||
http://www.hellawella.com/100-popular-frozen-meals-ranked-by-sodium-content | |||
Healthy Choice Sweet Ginger Chicken | 280 | ||
Lean Pocket Whl Grn Tky Broc Ched | 410 | ||
Lean Cuisine Glazed Chicken | 450 | ||
WW Sm One Cranbry Turkey Med. | 460 | ||
Kashi Chicken Pasta Pomodoro | 470 | ||
Healthy Choice Gen Tso Sp Chk | 500 | ||
Lean Cuisine Rosemary Chicken | 510 | ||
Healthy Choice Gld Rst Tky Brst | 520 | ||
Lean Cuisine Salis Stk w Mac n Chs | 540 | ||
Lean Cuisine Herb Roasted Chicken | 540 | ||
Lean Cuisine Szechuan Stir Fry w Shrimp | 550 | ||
Lesn Cuisine Chicken in Peanut Sauce | 550 | ||
HC Classic Meat Loaf |
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Kashi Chicken Florentine | 550 | ||
WW Sm One Sweet & Sour Chicken | 560 | ||
WW Sm One Lasagna Florentine |
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HC Chicken Parm | 580 | ||
WW Homestyle Beef Pot Roast | 590 | ||
LC Meatloaf w Masted Potatoes | 590 | ||
LC Salmon with Basil | 590 | ||
HC Four Cheese Manicotti | 590 |
sodium content
A Chart to Help Keep Your Sodium Low While You Dine Out After Driving in the Snow
First, note that February 7 is Wear Red for Women Day! I only have a plain red T-shirt. I guess I will wear it over long sleeves to hang out at home (medical leave). I am going to http://www.shopheart.org to find a couple things to wear any time, and I’ll be ready for future February’s. Maybe I’ll buy a St. Louis Cardinals red shirt, and that will cover everything. This is the first year that wearing red truly has personal meaning.
The world outside my window is beautiful – blanketed with snow. I wish I could walk my dogs in the cold weather. For 5 1/2 years, I rarely let the cold and snow stop us, pulling on snow bibs and boots and getting out there in zero degree weather in the early morning before work. I did it for my two black Labrador retrievers, Kiera and Jasmine, and for me, as it made me feel like I had overcome something. I can’t wait until the weather warms up to 45 F or so, and on a non-windy day, I can walk the girls again. Extreme temperature is the preventative for those of us with congestive heart failure (whatever the cause).
I love the snow, until I must drive on it and endure a slower go on the 35 miles to my workplace in St. Louis. I am on medical leave right now, tentatively going back on March 3rd, so I love it even more. Hopefully this winter will lose some harshness before I go back.
I would rather not have my heart condition; I would rather be bundling up, driving, and feeling normal. Based on my past experience and that of many Christians I know, and the experiences of godly people in the Bible, I know that God has plans for us that take us beyond “normal”, plans that ultimately good. Often these plans are accomplished through challenges, difficulties and suffering.
Jeremiah 29:11 (NIV): 11 For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.
***Now to the main topic. a handy-dandy sodium chart to help us when dining out. I gathered information from fast-food restaurants, plus some general tips about dining out in general. I put them into a table that I created in Word, as I did not think that copy-pasting from Excel would work. You will find some formatting inconsistencies, as I could not determine how to delete columns.
At some point, I was frustrated with the comparison websites leaving out information, and I got tired of going to individual sites. It was taking too much time by the time I got to pizza, so there’s less detail there. I hope you will find the chart useful. My purpose was to create something I can print and cut out into a reference to carry in a purse, as well as having a useful quick reference for readers, so the font is reduced., **When viewing it online, you should be able to enlarge by pressing the keys Shift and +.
**My chart primarily lists the foods that are less than 1000 mg sodium. For myself, I do not dine out often, and I would not eat the foods over 700 mg unless it was dinner. Some establishments are listed as eye-openers.
Also know that I will have a separate chart and post for the foods we might eat at home.
For charts specific to each restaurant, with full nutrition information on various places from a one-stop, go to the following website. Click on the restaurant. To see the nutrition chart that enables you to see all the numbers in one screen, click on the Nutrition Chart button on the main page for the restaurant. Plan for plenty of scrolling…and shock.
**My chart is better, so please check it out first before you get distracted in the website.
http://www.fastfoodnutrition.org/fast-food-restaurants.php
FAST FOOD RESTAURANT | SODIUM MG | Notes or recommended exclusions. |
MCDONALD’S | ||
Hamburger | 480 | |
Cheeseburger | 680 | |
Fish Filet | 590 | |
Grilled Chicken Classic | 820 | |
Snack wrap w grilled chicken | 650-670 | |
McChicken | 800 | |
Yogurt parfait | 70 | |
Salad Southwest chicken w grilled chicken | 650 | The nutrition chart shows 340 for the Southwest dressing. It is not clear if this is already part of the 650 mg. |
French fries – small | 160 | |
Smoothie | 40-50 | |
BREAKFAST | ||
Egg McMuffin | 780- ( 800white only) | |
Sausage Burrito | 790 | |
Oatmeal | 115-160 | |
HARDEE’S/CARL JR. | ||
Chicken tenders – 3 pcs. | 770 | |
Cheeseburger – double | 820 | |
Turkey Burger | 930 | |
Roast Beef – Regular | 850 | |
Cheeseburger – small | 710 | |
Hamburger – small | 480 | |
Mashed Potatoes | 410 | |
French fries – kids nat cut | 450 (included to show the high content for the smallest serving) | |
Side salad, no dressing | 160 (must be for croutons) | |
Cinnamon Raisin Biscuit | 680 (300 cals and 15 g fat) | |
Pancakes (3) | 830 (300 cals, 5 fat) | |
Hash Rounds -Small | 360 (250 cals and 16 fat) | |
JACK-IN-THE-BOX | ||
Hamburger | 610-840 | |
Dbl cheeseburger | 920 | |
Grilled chicken sandwich | 860 | |
Roast beef | 800 | |
WENDY’S | Sodium | |
Hamburger, junior | 600 | |
Cheeseburger, jr. | 800 | |
Deluxe junior | 830 | |
Ultimate Chicken Grill | 880 | |
Chicken, crispy go-wrap | 910 | |
Chicken, grilled go-wrap | 740 | |
Chili, small | 790 | |
ARBY’S | Sauces add from 160 (horsey to 720 (buffalo dipping sauce for chicken tenders) | |
I usually include only the items that are below 900. I almost excluded Arby’s from the chart but decided to include it as more of a warning. I love(d) this place. Now it is on my “forget it” list. Bummer. | ||
Salad dressings add 230 (Hon Must) to 750 (Lt Ital) | ||
Curly fries are the highest in sodium among the mg on fries at various restaurants. | ||
Roast Beef Classic | 970 | |
Chopped Farmhouse Salad w Turkey | 780 | |
Snack n Save Jr. Roast Beef | 530 | |
Other Jr. Size | over 800 | |
Breakfast sandwiches are all off the charts. | ||
SUBWAY | Many variables depending on toppings. If you add mayonnaise, pickles, etc., the numbers will increase. | |
Oven Roasted Chicken 6” | 610 via Subway’s website using Calculate Yours, customized at right. | Flatbread or 9-grain Wheat, Swiss cheese (the lowest sodium chs); olive oil blend, lettuce, tomato, green peppers |
Turkey Breast 6” | 670 (same all) | |
QUIZNO’S | ||
Harvest Chicken Salad –*Small Only* -with my own (Newmans Rasp Vin Light) dressing – | 480 Salad only (starts with honey-dijon chk salad…perhaps ask for plain??) | |
Acai vin dressing 320 | ||
Chili – small | 550 | |
CAPTAIN D’s | NOTES: Exclude fried items. Skip or reduce cocktail and tartar sauce. Watch the sides (below)! Do not eat the rice. | |
A winner! | ||
Grilled salmon | 392 | |
Seasoned tilapia | 488 | |
Grilled shrimp skewers | 344 | |
Stuffed flounder | 589 | |
Grilled shrimp | 570 | |
Grilled chicken | 718 | |
Wild salmon salad | 539 | |
Watch the sides! Baked potato = 539, Green beans = 627, Seasoned rice that comes with grilled items automatically = 500+ | ||
Broccoli | 20 | |
Corn on the cob (before butter) | 0 | |
Breadstick | 149 | Just eat half! |
Side salad | 67 | |
TACO BELL | Go very light on the taco sauce, Perhaps ask for cheese on the side. | |
<<This is true of dining out at other Mexican restaurants. | ||
The only option is a SOFT TACO: Supreme 350 / Chicken 480/ Beef 570 / Steak 630 | ||
DAIRY QUEEN | ||
The 3 Chicken Wraps range from 710 (crispy flamethrower) to 760 (grilled) | Calories range 290 and 15 fat (grilled) to crispy flamethrower (370 and 22). | |
Original Cheeseburger | 930 | 380 calories, 19 g fat |
(reduce by asking for no cheese (200 mg diff.) and condiments on side. | The mushroom swissburger is slightly lower | |
Hot Dog, regular | 750 | |
footlong | 1300 | |
Ice cream treats | ||
Cones, not dipped | Range from 70 (kid-size) to 200 (large) | Calories range from 70 to 130. |
Dip them, and add 20. | ||
Sundae, hot fudge, range by size | 135-280 | Calories 300-610 |
Blizzard, mini, lowest is Hawaiian to highest Oreo Cookie | 125 to 280 | Cals 300 to 380 |
Dilly Bar | 75 | 220 cal |
FAZOLI’s | ||
(Italian Cuisine fast food) | ||
Lite Baked Spaghetti | 500 | |
Chicken Mshrm Alf Bake | 1100 | I’d only consider for dinner… |
**PIZZA*** | 1) A key factor for pizza is the crust. | |
2) Generally, the more meat and cheese, the thicker the crust, the higher on sodium (and fat and calories). | ||
PAPA MURPHY’S | ||
Our usual pizza source for pick-up (it’s take and bake) | All are Large, based on 1/10th of the pizza. **Except where noted, these are cheese pizzas. | |
My family’s favorite. | ||
Pepperoni (De-Lites crust) | 300 | Compare to Original crust at 706 |
Cowboy (pep, ssg, blk olv mushrm) (De-Lites crust) | 409 | Compare to Original Crust at 851 mg |
** REMAINING PIZZA PLACES, READ ACROSS – Comparison of 14” CHEESE THIN / REGULAR (Hand-Tossed) Crust 1/10th of a pizza** (shown Thin / Regular) For more details – http://www.healthaliciousness.com/articles/pizza-least-salt-sodium.php | ||
Domino’s: 194 / 509 | Little Caesars | Pizza Hut 594 / 631 |
218 / 404 | ||
Papa Johns: 461 / 678 | Papa Murphys | |
202 / 565 | ||
TYPE OF CUISINE | BEST CHOICES | ***HIGH SODIUM CHOICES*** Stay Away! |
GENERAL – Dining out | (Appetizers) | -Soup |
(or at home) | -Fresh fruit and vegetables | -Crackers |
-Unsalted nuts | -Cheese dips | |
-Dried fruits or banana chips | -Cocktail sauce | |
-Swiss or goat cheese | -Meatballs | |
-Pates | ||
-Feta, brie, and most other cheeses | ||
SALADS | -Tossed greens | -Three-bean |
-Carrot/raisin | -Anything mayo-based | |
-Gelatin salads | ||
Dressings | -Vinaigrette, or oil and vinegar | -Creamy (ranch, french) |
-Zesty Italian | ||
Toppings | Veggies, egg | Bacon bits, croutons |
MEXICAN | Ceviche | Salty chips |
Grilled fish or chicken | Cheesy dishes, like enchiladas and quesadillas | |
Request sauces on the side | Beef or chicken tacos or tostadas | Burritos |
Ask that cheese not be added to your meal | Corn tortillas | Beans and rice |
Substitute corn tortillas for flour | Fresh salsa or pico de gallo | Chorizo (Mexican sausage) |
Guacamole | Flour tortillas | |
ITALIAN | Pastas with marinara sauce | Antipasto platters |
Pasta/fagoli or marsala dishes | Cheese or cream sauces | |
Primavera | Adding grated cheese | |
Piccata (hold the capers) | Breads and rolls | |
Oil and vinegar dressing | ||
Italian ices | ||
ASIAN | -Steamed rice | -Lo mein or chow mein |
– Steamed or stir-fried dishes with vegetables | ||
Leave sauce on the plate | -Bean curd or tofu items | -Deep fried or battered dishes (tempura) |
-Sweet and sour, | ||
Ask for no MSG | chili, or garlic sauces (although still high these have the lowest amounts) | -Black bean, hoisin, plum, fish and oyster sauces |
Sodium Restriction – A Challenge
The First Challenge at Home – Eating
I came home from the hospital on January 2, 2014. The first week home was quite challenging. An oral thrush infection had begun in the hospital, I guess my bacterial balance was off due to the antibiotics. My tongue was starting to hurt, avoiding sugar and bread are recommended to prevent the thrush, a yeast, from getting worse. Canker sores appeared on my lower lip. It hurt to eat Raisin Bran. I got a prescription of Nylastatin, I popped some garlic and acidophilus pills, and I ate yogurt. On January 14, I was able to say that my mouth felt fine. Thank you, God!
Worse than the thrush problem was the realization that, permanently, I must now follow a low-sodium diet. I have always watched calories and fat, I am not one to be heavy on the salt-shaker, and my blood pressure is always well below the 120 on the top number, even without the medications I was prescribed. Do I really need to stay under 2000 mg? What the heck can I eat? This is a new ballgame.
I lost my appetite for awhile and added Boost to the short list of things I consumed. The first week I saw the scale drop 12 pounds, due additionally to diuretics like Lasix and spironolactone, and to loss of muscle mass.
I learned quickly the impact of restricting my sodium. I normally have a hard-boiled egg as part of my breakfast, for a little protein, with a little salt and pepper. Salt from the shaker is a no-no. Not that I use a teaspoon of it at one time, but a teaspoon of salt contains more than the day’s limit of sodium. That tells me I should not use it, period. An egg without salt is incredibly bland.
I had often alternated Egg Beaters with the hard-boiled eggs. Less fat and calories. Of course, it has sodium. The original variety has 90 per 3 TBSP. Egg whites have 75 per 3 TBSP. I have been mixing one real egg with the one serving of Egg Beaters, and sprinkling Mrs. Dash Table Blend. Not too bad. It is okay on an hard-boiled egg as well. I have read on forums that sage, thyme, garlic, and hot sauce are tasty alternatives on scrambled eggs. Note that hot sauce has its own sodium.
**Check out my links on the home page, currently on the right margin. I added a few links regarding sodium, and I plan to keep adding sites about sodium and dilated cardiomyopathy.
DINING OUT – FAST FOOD
On January 16, when I decided to get out of the house and accompany my husband to the veterinarian (30-minute drive) for a 6 pm appointment, I knew we had to grab dinner at a fast-food restaurant. I looked up the content for various establishments. I found a website with links to multiple places; I cannot find that site now. I scribbled down the lowest items.
The information useful for that first dinner experience allowed me to choose between McDonalds and Arbys. Having counted my sodium all day, I still had 1000 mg available on a 2000 maximum. McDonald’s offered: Fish filet at 590, grilled chicken classic at 820, a hamburger (the small one) at 480 or cheeseburger at 680 mg. Wow, the cheese makes a 200 mg difference. A yogurt parfait, which I usually substitute for fries anyway, has only 70 mg. Since the only item at Arby’s* that looked filling enough for dinner was the Roast Beef Classic at 970 mg, we went to McDonald’s. I ordered a hamburger with no toppings*, I used just a little of a ketchup packet, and enjoyed a yogurt parfait.
*Pickles are high in salt, so it helps to exclude them. Mayonnaise (110 mg/2 TB), ketchup, and mustard add sodium, too. I don’t like pickles anyway, and the other condiments I like to keep light as well. Not much of a sacrifice. I do like Arby’s, so I am bummed out about their lack of options. Their lowest sodium salad (Chopped Farmhouse with Roasted Turkey) was at 780 and I did not feel like eating salad as you don’t know how much meat they include. Maybe if I took my own salad dressing it would’ve been do-able. Arby’s lowest salad dressing is at 230 (honey mustard).
The plan for some posts in the near-future:
I am working on charts to list the lower sodium options for some fast-food restaurants, general tips about dining out, and sodium content I’ve noted for eating at home. I want to have something neat to put in my purse as reference when I dine out. I love to share helpful information with others, so I will be posting the charts when I am finished. I hope it helps someone like me; I have not found one website that has everything, and I won’t bother with the higher sodium foods. I will have one post for the dining out information and another for eating at home. It may be more broken out that that, as I don’t want something super long that requires lots of scrolling.
I love the Bible and there are so many verses that I try to apply to my life and which comfort me, remind me of God’s love, faithfulness, and goodness and keep my worry level to a minimum. Today I have started signing off with Scripture, so here it is for today:
..but those who hope in the Lord renew their strength. They will soar on wings like eagles, they will run and not grow weary, they will walk and not be faint.(Isaiah 40:31)