A Day Of Low Sodium Eats

A Day Of Low Sodium Eats

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So after last week’s post about eating too much salt, I challenged you all to track your own intake. Many of you seemed to already be aware, but others were surprised to find the actual ‘tolerable’ sodium limits recommended by the CDC.

Today, I’m showcasing my eats from last Wednesday. It ended up being a day of fairly low total sodium.


Egg + one egg white scramble with asparagus and 2 pieces of ham on one piece of toast with avocado.

553.7 mg sodium total

So, my breakfast was my highest sodium meal of the day. This came mostly form the bread (135 mg) and ham (290 mg). I’d say this is probably fairly typical for me.

asparagus and ham scramble


Banana – 1 mg sodium


Avocado, (5.5 oz) shredded chicken, 1/4 cup black beans, red onion and a swirl of EVOO – 216.9 mg


Banana, PB and Greek yogurt ice cream (made in food processor) – 85.8 mg
Cantaloupe – 32.8 mg

photo 2


Pasta (2.7 oz), with shredded chicken (2.7 oz), peas, bell pepper, extra virgin olive oil, low fat Parmesan and 1/4 tsp garlic salt

417.5 mg sodium

photo 3

Total Sodium – 1303 mg

We will compare this healthy, mostly unprocessed food day to a day where I was very busy and had no food with me. (I realize this is a healthy living no-no, but some days, it happens to us all.) I had a light breakfast and morning snack, a foot long black forest ham sub on whole wheat with American cheese, a grilled chicken sandwich from Chick-Fil-A and a handful of waffle fries.

Total sodium – 3809 mg

Yes, I really could have made some better choices throughout the day. Maybe a salad instead of a sandwich at Subway. Honestly, I made maybe the best choices at Chick-Fil-A, since the waffles fries (140 mg) were way less sodium than the chicken sandwich (830 mg), which has to be less than any other items on the menu. Of course I could have had a salad here too… but who doesn’t love a good Chick-Fil-A sandwich? My day ended with 1660 calories and a 52 carb/20 protein/28 fat macro spread. Not the worst I could have done!

Do you love Chick-Fil-A? Do you ever splurge on fast food or is it strictly off limits?

Be sure to stop by Jenn’s page at Peas and Crayons for some What I Ate Wednesday link love!

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