Secret Life of Sodium: Where it’s Hiding in Your Dining Hall

Sodium is often associated with fast food, like McDonald’s french fries, or those soft pretzels you buy at a ballpark. But, have you ever thought of sodium being in bread, poultry, or vegetables? Unfortunately this is true; sodium finds a way to creep into every diet, even of the healthiest eaters. Sodium is naturally found in meat, poultry, dairy products and vegetables, which according to the USDA, accounts for 10 percent of the average American’s diet. The majority of sodium consumption, about 75 percent, comes from processed and prepared foods; a college student’s best friend.

The USDA recommends a daily intake of less than 2,300 milligrams of sodium per day, which is equivalent to 1 teaspoon of salt. According to the Centers for Disease Control and Prevention, 90 percent of Americans consume more sodium than what is recommended; an average of 3,300 mg per day. A diet with too much sodium leads to high blood pressure, increasing a person’s risk of heart disease, stroke, and kidney disease.

While living at college, it is difficult enough to eat fruits and vegetables, let alone watching your sodium intake. But, students are not fully to blame with eating microwavable Kraft macaroni and cheese and Ramen noodles. College dining halls are a nutritionist’s worst nightmare, and understandably so. With everything from sodium, to calories, cholesterol, fat, pesticides and sugar lurking in the food, navigating your way through a dining hall takes a bit of knowledge and a whole lot of will power.

The Grill  One of the first stations that catch a student’s eye in a dining hall is the grill. With the sound of sizzling patties and the smell of warm french fries in the air, it is enough to lure anyone in. But, be warned; this station can be dangerous. According to the USDA, a single cheeseburger with condiments contains a whopping 710 mg of sodium. Or if you opt for the convenience of the grab and go cups, six pieces of breaded and fried boneless chicken tenders have 608 mg of sodium, and a medium serving of french fries, 389 mg. If you are going to eat at this station, order a grilled chicken breast sandwich with lettuce and tomato. Skip condiments including ketchup, mustard, mayonnaise, and barbeque sauce, which can be high in sodium. Grilled chicken also pairs well with brown rice and steamed vegetables, or for lunch, slice it over a fresh salad.