Fast Food Drive Thru with Low Sodium
It’s time to get smart about eating out! My life has been a blur of travel lately and there are times that I have to rely on the fast food drive thru. We have all heard the down side and nasty things said about fast food. But sometimes it is a reality that we are just going to be stuck in a situation where we are … driving thru! If you are on a blood pressure medication or diuretic, you know that the sodium is the first thing you count.
2,000 mg is the daily recommendation. Most fast food sandwiches have over a thousand! BUT you do not have to eliminate fast food entirely. Just be smart and realize that this is not your only meal of the day, so save some sodium for later! I just passed the cardiac stress test with my low sodium diet. Woohoo and you can too!
It is fairly easy when you eat at home to be super duper good. You have probably read my blog about sit down restaurants. Fast food is def a category all its own. Let’s start off with general guidelines and then get straight to the menu of our favorite fast food drive thru with low sodium!
These tips are soo practical that I bet you already know them:
- Leave off the cheese. It adds about 250 mg of sodium per serving.
- Hold the condiments or get them on the side. You can be more sparing with the sodium laden sauces! Mayo has 1/3 less sodium than mustard.
- Hold the pickles. They’re cured in salt so that’s a no brainer.
- Just say “No salt” on fries and hamburgers.
I am going to go down my list of the places that are on my way to somewhere – doctor’s office, grandkids swim practice, school, library, lab. Don’t forget the foot court at shopping malls! Bookmark this page on your phone or print it out for a quick reference! My sisters are cheering me on. They say I now order like a “normal” person. Who said I wanted to be normal?
(Sodium mg are in parenthesis) For My Best Friends Convenience
6 Piece McNugget with apple dippers (770 mg)
Any salad with ½ pkg of Newman’s Own Dressing (400-500 mg)
Kids meals with fries or apples (700 mg)
Vanilla cone is always low fat and low sodium and so is the Fruit and Yogurt Parfait! (Under 100mg)
Scrambled Eggs with English muffin (470 mg)
Hotcakes with syrup (700 mg)
I always ask for a cherry on top.
4 Piece Chicken Tender (310 mg)
Hamburger (490 mg)
French Fries (240 mg)
Garden Salad (90 mg)
Fresco Crunchy Taco (310 mg)
Fresco Grilled Steak Soft Taco (440 mg)
Black beans (200 mg)
Fresco Soft Taco (490 mg)
Side Cheese nachos (230 mg)
Mexican Rice (200 mg)
Chips and Pico De Gallo (260 mg)
Waffle Taco w Egg and Cheese (420 mg)
Crisp Beef Taco (440 mg)
Chicken Taco (310 mg)
Party Taco (244 mg)
Mini or Kids Cheese Quesadilla (500 mg)
Side of Guacamole and chips (150 mg)
Pico (10 mg)
Sour Cream (20 mg)
Breakfast Potato Stix (350 mg)
Bagels – Sprouted Grain (400 mg) all are about 500 except Asiago cheese
Cream Cheese (110 mg) for plain or reduced fat Hazelnut
Egg White, Avocado & Spinach on sprouted grain (600 mg)
Pecan Roll (390 mg)
Oatmeal (170 mg)
Tuna Salad on Honey wheat with apple (580 mg)
Mediterranean Chicken Flatbread (610 mg)
Thai Chicken Flatbread (490 mg)
Most Bagels (400 mg) I skip the asiago cheese and stick with plain or hazelnut cream cheese
Caesar Salad (490)
4 Cheese Egg Souffle (700 mg)
Grilled nuggets 8 pack with side salad (650 mg)
Medium Fries (140 mg)
Fruit Salad is NO sodium
The Grilled Market Salad is great! 9570 mg)
Chik-Fil-A Sauce is only 170
Honey Roasted BBQ (70 mg)
Polynesian (200 mg)
Kids meal 6 count w fries (790 mg)
Junior Hamburger (470)
Garden Side Salad or Caesar (115 mg or less)
Baked Potato (25 mg) add sour cream and chives (50 mg)
5 Piece Chicken nuggets (460 mg)
Jr. Frosty for dessert (95 mg)
Jr. Roast Beef (520 mg)
Jr. Deluxe Sandwich (560 mg)
Bronco Berry Sauce (30 mg)
Plain fries (490 mg)
Curly Fries (540 mg)
Chopped Farmhouse Chicken Salad roasted (680 mg)
The Take away: So what happens if you are in a big hurry? Remember this: When ordering at most drive thru places it is usually safe to get a kids meal minus salt, cheese, and condiments. It is about 700 mg, which is about 1/3 of the USDA daily requirement. Opting for the salad is an easy way to win and is totally guilt free!
Let’s face it though, a kid’s meal may not satisfy your appetite. Besides, if you don’t have a kid in tow, the server gives you the weird look. They probably imagine you with a room full of kid’s meal toys. I just fess up and tell them that I am saving all the toys and plan on selling them on ebay someday and using the money to fund a trip to Europe. Or a liver transplant. If you ever jump in my car, you will probably find toys under the seat, IN the seat and hanging off the rearview mirror. Yes, I am one of those people who have been known to buy the toy without the meal. My students and grandkids love them!
Now that you know how to order at your favorite fast food drive thru with low sodium in mind, you may not feel quite so guilty about eating out. I want you to be prepared to see your water retention, ascites, and/or blood pressure go way way down as well!
Happy Trails and Happy Meals to You, xo Karen:)
I would love to hear some feedback here on the blog. Don’t be shy. Tell me how it’s working for you!
pics are from the restaurants website and flicker.