The Problem and Solution to Dining out

Aside from the steep price of eating out at a restaurant one of the major drawbacks along with excessive calories is sodium intake.

When restaurants serve you a delicious meal that makes your taste buds jump through the roof, chances are, that meal tastes so amazing because you’re getting more than the recommended daily intake of sodium in a single sitting.

Sodium or salt has a direct effect on the amount of excess water your body holds. In addition to creating many health related problems that are in direct relation to obesity, high blood pressure, high cholesterol and heart disease.

So how can you go out to eat and still keep it healthy and at the same time limit your sodium intake?

We tracked down former health club owner and fitness expert Derek Candelore of Pittsburgh, Pa for his solutions.

Derek says 

“First thing is to choose a lean piece of meat… Grilled chicken, Grilled Fish, Steak, Tuna, Turkey. Stay away from breaded, fried and all bread.”

“Now for your sides, always get the vegetable; broccoli, asparagus, zucchini, or a salad with cottage cheese and no dressing or croutons.”

“Sticking to this plan will help you win the healthier side of eating out.”

So, what about the high amount of sodium intake?

“The counterbalance to sodium is potassium… Go buy yourself 99mg potassium tabs from a Walmart for about $2- $3 and bring 2-3 of them with you when you go out to eat. As soon as you finish your meal, take them.”

The (AHA) American Heart Association recommends your daily sodium intake to 1,500 milligrams, while the recommended intake for potassium is 4,700 milligrams per day.

Potassium is a mineral found in fruits, vegetables and some dairy products. It helps limit the negative effect of sodium in the diet. Scientists still have not completely understood the sodium and potassium interaction… However, they do know that potassium forces the kidneys to excrete more sodium in the urine and also relaxes the blood vessels, so basically you will excrete excess sodium through your urine when talking potassium after a salty meal.

Derek added “Drink plenty of water, water with lemon, or even unsweetened tea is fine to help pass the sodium out of your body. And check your fingers between the knuckles, they retain fluids the fastest- so it’s an easy way to check your water retention levels.”

For more on Derek’s exercise journey check out his website at


Samantha Conley

Online journalism and the expanse of the digital platform is what intrigued Samantha to move towards the development of content over the internet platform. As a technology buff, she loves to read and write about the latest advancements in the field of technology. She loves to talk about business as well. Email:[email protected]

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