OK, that’s IT. I’ve had it with the sodium. In fact, I think it’s more of a threat in my food than fat. Really.
Take, for example, Schwans Chicken Tortilla Soup.
One cup has:
- 140 calories
- 3.5g fat
- 16g carbs
- 12g protein
Sounds pretty reasonable, right? Until you get to the part that says “1040mg sodium.” What?! Are you kidding me? That’s more than half the sodium I’m supposed to get, per day. The soup *tastes* salty, too.
Then we come to luncheon meat. In order to minimize fat, we’re just comparing turkey. I spent at least 20 minutes in the dairy section of Wegmans this morning looking at the backs of the packages to figure out what’s going on. What’s going on is that the “Ultra Thin” sliced varieties have almost DOUBLE the salt.
There was a clear winner in terms of sodium, but it’s rawther expensive (75 cents per oz): Empire Kosher has less than half the sodium of most of the other kinds. The best mainstream type was Hillshire Select Oven Roasted Turkey Breast, Hearty Slices (44 cents per oz). I also looked at Oscar Meyer, Hormel, and Wegman’s own brand, and they were comparable to the high sodium Hillshire.
Brand |
Calories |
Fat |
Carbs |
Protein |
Sodium |
Cholesterol |
Iron |
Empire Kosher Turkey Breast (3 slices = 57g), 57 gram(s) |
50 |
0.0 |
1 |
11 |
300 |
30 |
4 |
Hillshire Farm Deli Select Oven Roasted Turkey Breast Hearty Slices (2 slices = 56g), 56 gram(s) |
50 |
0 |
2 |
10 |
540 |
30 |
4 |
Hillshire Farm Deli Select Mesquite Smoked Turkey Breast (4 slices = 57g), 57 gram |
50 |
1.0 |
3 |
8 |
620 |
25 |
4 |
Hillshire Farm Deli Select Honey Roasted Turkey Breast, Ultra Thin (6 slices = 57g), 57 gram(s) |
60 |
1.0 |
5 |
8 |
650 |
25 |
2 |
Hillshire Farm Deli Select Oven Roasted Turkey Breast, Ultra Thin (6 slices = 57g), 57 gram |
50 |
1.0 |
3 |
9 |
730 |
25 |
2 |
Now, onto salad dressings. In general, when you give up fat, they replace it with either sugar (carbs) or salt (sodium). I’ve found that the spritzers actually deliver the most flavor with the least caloric, fat, or sodium impact. Here’s a breakdown on them:
Brand |
Calories |
Fat |
Carbs |
Sodium |
Ken’s Lite Accents Raspberry Walnut Spritzer (10 sprays), 1 serving |
15 |
1 |
2 |
35 |
Wish-Bone Salad Spritzers, Ranch (10 sprays), 1 serving |
15 |
1 |
0 |
70 |
Ken’s Lite Accents Asian Spritzer (10 sprays), 1 serving |
15 |
1 |
2 |
80 |
Ken’s Lite Accents Balsamic Spritzer (10 sprays), 1 serving |
10 |
0.5 |
1 |
95 |
Ken’s Lite Accents Honey Mustard Spritzer (10 sprays), 1 serving |
15 |
1 |
2 |
95 |
Wish-Bone Salad Spritzers, Italian (10 sprays), 1 serving |
10 |
1 |
1 |
100 |
Wish-Bone makes an Asian-themed one I like that is no longer on the shelf at Wegmans, so I was pleased to see that Ken’s is branching into that market and Wegmans is stocking it. Anything that makes my salads more interesting while providing a minimal macronutrient / sodium impact is good by me. I haven’t tried the Ken’s dressings yet. I can say that the Wishbone Italian goes better with tofu than the Ranch.
I’m having to order more of the Nasoya Lite Firm Tofu today from Urban Sun, in order to get it on Friday. I seem to be going through about 6 lbs of tofu every 2 weeks. It’s not cheap, but as a protein delivery method (while avoiding fats and sodium), it’s fantastic. Plus it’s got all those nice plant estrogens and the calcium from the coagulant.
The Optimum Nutrition Whey Protein is helpful too, but tastes a lot better in milk than water, and milk has carbs in it. And some sodium.