So, as you may know I am a calorie counter. I believe that caloric intake is SO important in weight loss and maintenance. I also try to be conscious of sugar in my food as well. The one thing that I don't tend to do is watch my sodium intake. I don't add salt to my food, but don't really take into account how much salt is really in foods when I eat them....especially at restaurants. If you don't already know, based on a 2000 calorie diet, the recommended daily amount of sodium is 2400mg. Based on my 1100 daily calories, my sodium intake should be about 1320mg.
Today, for my oldest daughter's last 1/2 day at school, we went on a family lunch date to Chili's Bar and Grill after picking her up. Knowing that they offer a "Guiltless Grill" menu, I figured out what I would be getting before I got there so I would not be tempted by all the other aromas coming from the kitchen. So when the server came to our table, I politely stated, "I'll have the Guiltless Grill Buffalo Chicken Sandwich (386 calories) with no onions and Steamed Broccoli , please." When the food came, after removing the top of the bun in order to subtract a few more calories, I took a bite.....and it was quite good. I was pleasantly surprised! So, other than the top of the bun, I cleaned my plate.
When I got home, I jumped online to enter the nutritional information into my food journal. That is when the guiltless became guilty. That simple sandwich had 2301mg of sodium!! WHAT?? Not only that, but the "steamed" broccoli had 70 calories and 190mg of sodium??? Never knew steam was so high in calories and sodium, because according to my resources 1 cup of broccoli only has a about 30 calories and 30mg of sodium.
So, needless to say, I had a nutrition lesson today and I hope that you have too. I am still happy with my choice. It is so rare that my sodium intake is that high and it was a much better choice than many other options on the menu. This has, however, opened my eyes to a new concern when eating out. For those who do have sodium concerns though, buyer beware! Low calories does not always mean healthy. "Fat free" often has higher sugar content and sometimes higher calories. "Light" tends to have less sugar or a sugar substitute. When it comes down to it......moderation is key and common sense is a blessing.
I highly recommend writing down what you eat for a day, a week, a month and see what your reality is. You might be surprised and possibly even motivated to make a healthy change in your life. :)
Until my next post......
Tip#3 CalorieKing.com. This website is a GREAT resource to find the nutritional information for so many different items whether they are grown in a garden, picked from the freezer at your local grocery store or prepared by the wonderful "chefs" at the neighborhood McDonald's. My trainer introduced this site to me a little over a year ago and I use it on a daily basis. It even has a mobile option. And yes, this is where I found my "Guiltless Grill" nutritional information.
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