I don’t like to be an alarmist about food. For example, every time there’s a new report about how eggs are good-for-you/going-to-kill-you/maybe-not-the-worst-think-for-you, I take it in-stride. Scientific research finds new links to health, every day, and I tend to try to eat a balanced diet full of a variety of foods and leave it at that. My goal is to enjoy my life and not get too crazy trying to follow every trend.
My Eating Habits
I do sometimes eat things that are probably nothing but bad for me but I feel secure knowing that I don’t do that, often. Once in awhile, I eat donuts or other unhealthy items and I just enjoy it. However, on a day-to-day basis, I generally like to think my diet is pretty good. I don’t want to spend all my time analyzing the food I eat and I like to believe that I’m doing a decent job staving my hunger with tasty foods that are also not horrible for me to eat.
A Shock
Thinking I was eating a pretty decent diet, I was shocked to discover that it’s not as good as I thought it was. I eat lots of vegetables and some fruits, not too heavy on the meats, and I’m perfectly happy with poultry or fish.
I was shocked to find that poultry, fish and even pork can be OUTLANDISHLY high in sodium. I guess it’s because they’re so lean that they’re often injected with a water/salt solution to keep them moist, especially if they’re going to be frozen (the mixture apparently helps keep them from getting freezer-burn as quickly).
So, whatever information you find about how a chicken might have what looks like a low sodium content for a four-ounce portion, that only applies to chicken that isn’t injected. For example (and this is how I went down this whole sodium investigation path), I bought a package of chicken breasts where each chicken breast has, get this, 1020 milligrams of salt per breast. They’re quite huge breasts, definitely not just one portion for small eaters like me, but even if I divide it into 2-3 pieces, that’s still much higher than you’d expect. AND, yes, there’s more, I probably would have put a little salt on it when I cooked it AND might have had side dishes with a little salt in them, as well, to round out my meal.
What kills me about this is this: bacon might be high in sodium, but we don’t usually eat four ounces of it, either. I would rather eat more bacon and less chicken, quite honestly, if that’s what the choice comes down to. We spend time avoiding foods like bacon when the foods that are supposed to be okay to eat all the time aren’t that low in sodium, either!
When Words Are Meaningless
Don’t write to tell me to try the organic, all-natural, or no hormone versions. That has nothing to do with sodium content. Meats and fish can be injected with water/salt solutions and still have these labels.
Getting Around the Problem
Read the labels. Yes, sorry, but you have to read every single label of every item and brand you buy to know what the sodium content is. Do that BEFORE you plunk your hard-earned money into it. Don’t forget to read the portion size, as well.
Some grocery stores carry some meat and some fish that won’t be injected, but most stores carry items that are injected. Some stores have fishmongers and butchers that are knowledgeable and helpful. So, if you’re not buying the prepackaged items, where you can read the label, you need to shop where they know their product.
I was surprised to find, though, that it’s sometimes easier to find low sodium items in the ground products. For example, I bought some ground turkey from an ordinary grocery store and the sodium content is about what turkey would naturally have, but I seem to think that same brand of whole turkey would have some injected salt and water.
If you shop directly at a chicken farm or you fish for your own fish, you can get around this problem, too. At the Farmer’s Market, just make sure you ask. When the rod and gun clubs have their Thanksgiving turkey shoots, that’s another place where you can probably get an unadulterated bird.
Why Bother?
Why bother, you ask? As some of the producers will tell you, when you buy injected meat and fish, you’re paying for more water weight than you realize. You might even think you’re getting a good price on the item, but you’d be surprised how much water can be injected to increase the weight of each item. That’s your hard-earned money they’re kind of cheating you out of. You think you’re paying your money for meat or fish but too much of it can be water. It’s as if the butcher stuck their thumb on the scale without you knowing about it, basically!
I’m Angry!
I feel cheated and fooled. Dietitians will tell you that the easiest way for most of us to have a healthy diet without thinking too much about it is to shop the perimeter of the store. That is to say, literally walk around the edge of the store to stick with the fruits, vegetables, meat and fish – try not to go down too many of the aisles (where the prepared food is). That’s what I’ve done for years and now I find that that’s not enough. It just makes me angry to think that what I believed to be straightforward foods aren’t so.
We spend so much time talking about GMP (genetically modified foods), organic and all this type of thing but no-one seems to care about all the sodium in our diets and salt is called the “silent killer” for a reason – it’s something that too much of really can negatively affect us.
Considering that my own family history leads me to think I should be somewhat careful about salt content, I don’t know what to do with those chicken breasts. The frugal person in me can’t bring myself to throw them out. Maybe I’ll save them in case I get so depressed about this that I start feeling suicidal and just eat them all in one sitting…