
Photo via The Olive Garden
A few weeks ago I went on a rant about salt–how I’m tired of hearing that we need to curb our salt intake. I might actually be sodium-deficient because I don’t get enough salt in my homemade food. But if you eat processed food, you’re likely getting way too much. Hence the warning from the medical experts.
When I think of processed food, a can of soup bought at the grocery store comes to mind. But what about the food prepared at restaurants? Well, it depends on the restaurant.
Take, for example, Yahoo’s “top seven unhealthiest pasta dishes in America”. Some of them supply an entire day’s worth of sodium (approximately 2,300 mg) in one meal:
#7) From Olive Garden: Garlic Herb Chicken con Broccoli
960 calories
41 g fat (18 g saturated)
2,180 mg sodium
#6) From Fazoli’s: Tortellini Robusto
1,020 calories
50 g fat (28 g saturated, 0.5 g trans)
2,580 mg sodium
#5) From Carrabba’s: Lasagne
1,360 calories
(no other data available)
#4) From T.G.I. Friday’s: Cajun Shrimp & Chicken Pasta
1,420 calories
(no other data available)
#3) From Domino’s: Chicken Carbonara Breadbowl Pasta
1,480 calories
56 g fat (24 g saturated, 1 g trans)
2,280 mg sodium
188 g carbohydrates
#2) Cheesecake Factory: Kid’s Pasta with Alfredo Sauce
1,803 calories
87 g saturated fat
876 mg sodium
70 g carbohydrates
#1) Cheesecake Factory: Bistro Shrimp Pasta
2,819 calories
77 g saturated fat
1,008 mg sodium
184 g carbohydrates
I know what you’re saying: These are chain restaurants; they’re like the fast food of the not-so-fast food world. And, although I admit I’ve eaten at a few of them, they are not my favorite choices for eating dinner out. But a lot of people do eat meals like the ones listed above, thinking they’re eating healthy food just because it’s pasta.
How can you get around these high numbers in sodium and fat?
- Eat at home. Your homemade pasta–depending on the sauce–will have far less sodium than restaurant fare.
- Don’t eat it all in one sitting. Plan to take a portion home.
- Avoid the alfredo sauces, which likely have cream, butter, and/or cheese in them.
- When you cook at home, use olive oil instead of butter.
- Ask your server–at any restaurant–what’s in your food and where it comes from. It’s to your benefit to be educated on the source of your food as well as its nutritional information.