5 Café Foods that are High in Sodium

Cafés are popular hangouts for millennials and youths alike, drawing long queues that appeal not only to the taste buds, but also to the Instagram feeds. Café foods may seem healthier thanks to menu options with fruits and leafy vegetables that are also light on the oil, but don’t be fooled! They could be the culprit bursting your recommended daily sodium intake. Look out for these five café items when you are on your next café-hopping adventure and be sure to share your food with a friend.

By NATALIE YEO

1. Eggs Benedict

Sodium content: 1,015.6mg (51% of the recommended daily sodium limit)

Where is the sodium?

Salt is used in English muffins for flavour enhancement, and to provide a chewier texture. There is a good mixture of melted butter, egg yolk and salt to create a smooth and creamy hollandaise sauce. Salt is used in the curing process of bacon and to enhance flavour and preservation.

How to enjoy this dish?

• Opt for whole wheat English muffins if available.
• Skip the bacon and enjoy it with poached eggs and vegetables on the side to keep you feeling full for longer periods of time.
• You can experiment at home too by using only the bottom half of your English muffins as a sandwich; this is an excellent way to layer the sandwich with lean proteins such as lean chicken, tuna, eggs instead of processed meats; and top it with your favourite vegetable. If you enjoy a treat, you could also top it with 100% nut butter, low-fat yogurt with fresh fruits.

Activities to burn away calories*:

• 1 hour 42 minutes of cycling
• 1 hour 17 minutes of running
• 4 hour 12 minutes of cleaning

2. Big Breakfast (Scrambled Eggs, Chicken Sausage, Toasted Muffins, Hashbrown)

Sodium content: 1,101.2 mg (55% of the recommended daily sodium limit)

Where is the sodium?

Chicken sausage – as with processed meats, salt is used as flavour enhancement and preservation; in the hashbrown, salt is added during preparation for flavour enhancement, and for a crisp texture.

How to enjoy this dish?

• Ask for a side vegetable salad to fill you up.
• Portion manage by sharing your meal with your loved ones.
• Opt for fresh lean protein such as poached eggs or scrambled egg, and complement with a whole-wheat muffin.
• Limit the consumption of hashbrowns and enjoy with a serving of vegetables such as spinach to fill you up!

Activities to burn away calories*:

• 1hour 30 minutes of cycling
• 1 hour of running
• 3 hour 36 minutes of cleaning

3. Truffle Fries

Sodium content: 882.1mg (44.1% of the recommended daily sodium limit)

Where is the sodium?

Truffle salt and added salt. Salt is added to the fries during the cooking process, and as a seasoning. Salt enhances the flavour of fries and helps with preservation for longer periods of time. Salt is added to improve texture, enhance taste, control moisture, and prevent bacteria growth especially in the production of Parmesan Cheese.

How to enjoy this dish?

• Limit dipping sauces, and use them only when necessary.
• Ask for less salt and/or Parmesan Cheese.
• Reduce your portion of fries by having a smaller serve with vegetable salad and lean protein. You may also experiment in making your own fries, and explore baking/air frying them instead; flavour the fries with herbs and spices.

Activity to burn away calories*:

• 1 hour 48 minutes of cycling
• 1 hour 12 minutes of running
• 4 hour 24 minutes of cleaning

4. Smoked Salmon Rosti (2 slices of Smoked Salmon, 1 Rosti with Sour Cream)

Sodium content: 1,098mg (75.2% of the recommended daily sodium limit)

Where is the sodium?

Smoked salmon is preserved by salting and smoking. Salt is used in the curing process of smoked salmon, flavour enhancement and for preservation. Sour cream contains stabilizers and preservatives such as sodium citrate to provide a longer shelf life. Salt is added to enhance flavours.

How to enjoy this dish?

• Opt for fresh grilled/baked salmon instead of smoked salmon and limit your intake of sour cream. Request for sour cream to be served at the side, and have it sparingly; ask for less salt/limit saltshakers. Instead, enhance the taste with pepper, onions, dill, lemon.
• Manage portion and serve with a side of vegetables for added crunch and fibre, to keep you feeling full for a longer period.

Activities to burn away calories*:

• 1 hour 12 minutes of cycling
• 49 minutes of running
• 2 hour 54 minutes of cleaning

5. Blueberry Pancakes (Stack of 3)

Sodium content: 470mg (23.5% of the recommended daily sodium limit)

Where is the sodium?

Sodium is present in pancake mixes; it is commonly used in leavening agents such as baking powder, and salt for flavour enhancement.

How to enjoy this dish?

• Share your pancakes with your loved ones, and ask for added blueberry sauce to be served at the side; have the sauce sparingly.
• Opt for a small portion and complement with some plain, low-fat yogurt and/or 100% nut butter for added protein intake and to keep you feeling full for longer periods of time.
• If you are adventurous, try making pancakes with whole-wheat flour instead of plain flour; mix with a blend of oats for added fibre benefits. Refrain from adding salt; and enhance the flavour with toppings such as your favourite fresh fruit, plain yogurt, or 100% nut butters.

Activities to burn away calories*:

• 39 minutes of cycling
• 29 minutes of running
• 1 hour 24 minutes of cleaning

*Activities are calculated based on the American College of Sports Medicine (ACSM) formula at a running speed of >8km/h.