Let’s talk Sodium! Sodium is an essential nutrient to help regulate the balance of bodily fluids, blood pressure, blood volume and sustain a regular blood pH level. Along with that, sodium helps with muscle contraction and aids the nerves in signal sending. Good to know, right?
So, with every positive thing in life there is a negative. While we need sodium, too much can be detrimental to our bodies. Let me explain. When we ingest sodium, the kidneys are what process it to balance and maintain sodium levels. When sodium levels are too high, the kidneys cannot process it. What the body does to compensate is hold on to water to help dilute the sodium. With this increase the fluid surrounding cells and increase blood volume. This puts more pressure on the heart and the blood vessels. This increase in blood pressure can lead to stroke, heart disease and other medical issues.
The reason I am bringing this up is for more awareness of what we put into our bodies. Salt is a natural preservative and found in processed and prepared foods. The government nutrition experts state the daily recommended intake of sodium is 2,300 mg for the average adult and 1,500 mg for people with high blood pressure. Seems like a decent amount, right?
Here is where things get interesting. Below is a list of foods and the sodium content.
| Food | Amount | Sodium |
| Table Salt | 1 Teaspoon | 2300 mg |
| Smokey Bones Chicken Wings | 8 Chicken Wings (no sauce) | 2220 mg |
| Smokey Bones Charbroiled Chicken Caesar Salad | Whole Salad (No dressing) | 1590 mg |
| Zaxby’s – House Salad with Grilled Chicken | Whole Salad (No dressing) | 1630 mg |
| McDonalds Artisan Chicken Sandwich | Whole Sandwich | 930 mg |
| IHOP – Garden Omelets | Just Omelets | 1090 mg |
| Jennie-O Turkey Bacon | 1 slice | 130 mg |
| Jack Links Beef Jerky | 1 oz.(28g) | 590 mg |
| Chilis Grilled Chicken Sandwich | Whole Sandwich | 1560 mg |
| Healthy Choice Beef and Broccoli | Full Meal | 580 mg |
| Boars Head Turkey | 2 oz. | 680 mg |
| Boars Head American Cheese | 2 slices (28g) | 350 mg |
| Prices Cottage Cheese | ½ cup (113g) | 400 mg |
| Sweet Baby Rays Original | 2 tbsp. (37g) | 290 mg |
I have been eating clean for years. When I decide to go out to eat I do my best to get a “Healthy” meal. Smoked chicken, plain broccoli and a plain bake potato is something I get from Smokey Bones. While it may fit my daily MACROs I can feel the effects of salt within an hour of eating it. For the next 2 days, I usually feel bloated and feel awful. Just from one meal, a healthier pick too.
So, if you are eating “healthy” and always feel bloated or bad, check the sodium content of the foods you eat. Processed and prepared foods tend to be high in sodium. A lot of restaurants brine their meats which adds sodium. Chicken from restaurants tend to be insane on the amount of sodium in it. Sauces and dressings pack a punch too. Most serving sizes are around 2 tbsp., so be careful when loading foods with sauce.
