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Sodium at the Salad Bar

Smart Solutions : Episode SSL-553 -- More Projects »
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Salad dressings are notoriously high in fat and sodium, so try olive oil and vinegar instead.
Alternative-health expert Ahnjel Ali points out high-sodium foods to avoid at the salad bar and presents some much safer alternatives.
  • As you begin your trip past the salad bar, start by choosing greens that have a dark green color. Since iceberg lettuce is very pale, it doesn't offer much nutritional value. Spinach is a great choice. Remember, the darker the lettuce leaf, the higher the nutritional value.

  • If you feel like going heavy on pickles and olives, think again. A single dill pickle can be packed with up to 928 milligrams of sodium, so your daily intake of 2,400 milligrams of sodium is already in jeopardy. Two good alternatives are sweet pickles (which are lower in sodium than dill) and fresh fruit.

  • Turkey seems like a healthy alternative when deciding on meats, but it can actually contain more than 330 milligrams of sodium. Turkey ham and honey ham, on the other hand, have fewer milligrams of sodium and are therefore better choices. Salami has even less sodium, but, like most lunch meats, it's high in fat. If chicken has been sitting out for awhile, avoid it. Chicken spoils easily and can add to your risk of food poisoning.

  • Premade salads such as macaroni salad are a recipe for sodium disaster. Avoid those because a half-cup can hold nearly 900 milligrams of sodium. Cottage cheese also contains a great deal of sodium. If it starts to look like there is nothing left, then just lean on fresh fruits and fresh vegetables.

  • Unless specifically noted as low-fat, salad dressings are notoriously high in fat and sodium. Consider making your own dressing of two parts olive oil to one part vinegar, plus a squeeze of lemon. A healthy choice is a squeeze of lemon and black pepper only.
Guests
Ahnjel Ali
Alternative Health Expert
Phone: 818-344-9973
Fax: 818-344-0720
Website: www.myherbguy.com
Also in this Episode
Smart Solutions : Episode SSL-553
•Sodium at the Salad Bar
•Landscape Cover-Up
•Fixing a Drip
•Smart Solution of the Day
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