What’s wrong with this chart?
Recommended Daily Dietary Allowances
(Based on a 2000 Calorie Intake; for Adults and Children 4 or More Years of Age)
Nutrient Unit of Measure Daily Values
Total Fat grams (g) 65
Saturated fatty acids grams (g) 20
Cholesterol milligrams (mg) 300
Sodium milligrams (mg) 2400
Potassium milligrams (mg) 3500
Total carbohydrate grams (g) 300
Fiber grams (g) 25
Protein grams (g) 50
A lot!
First off, practically nobody actually eats within these guidelines (which is probably a good thing because it's out of whack). Most of us go way overboard on calories and carbohydrates (which apparently the government RECOMMENDS), and except for fiber which most people don't get nearly enough of, we’re eating too much in general considering our actual daily caloric needs. (If you are feeding your 4 year old 2000 calories a day, STOP).
Secondly, nobody NEEDS 300 grams of carbohydrates a day - which is excessive - except Jay Cutler during a mass building phase!
"When I was preparing for the Olympia, I was eating only 150 to 375 g of carbs every day--375 g was my max on days when I was reloading my glycogen stores. Now, I'm up to as much as 1,000 g of carbs a day, but I'm still relying on basically the same carb sources: oatmeal and brown rice." - Jay Cutler on his Carbohydrate Intake.
And 50 grams of protein wouldn't be enough for anyone unless they're frigging bedridden! I don't know what the US government bases their daily allowance on but I'm betting it's not solid science. Fifty grams might maintain your scrawny muscles if you’re a desk jockey by day and couch potato by night. Active individuals will require a minimum of 0.8 grams of protein per pound of bodyweight. Weightlifters and bodybuilders need between 1.0 to 2.0 grams of protein per pound of bodyweight to build muscle mass.
But here's the deal; I went looking for the daily allowance for sodium because of the sodium contents listed for dishes in the book “Eat This, Not That!” when I came across the above allowances. I must say I'm shocked at how cockeyed they seem in comparison to the what I've learned as a sports nutritionist.
I do remember my first nutrition class back in 1979 stated the RDAs were based on keeping soldiers in WWII healthy and adequate for most sedentary and lightly active people. I would add that in the 1940s there was very little processed foods and a lot more fresh whole foods. Most all of those 300 grams of carbohydrates were fresh vegetables and fruits, and real whole grains, not the processed crap that passes for whole grains today. Not to mention artificial preservatives didn't exist. If you wanted salt on your food you had to shake it on yourself.
Back to the issue at hand, our sodium intake is through the roof, folks. If you're eating like an average American you’re consuming way too much of it. And we're not talking about what we get from the salt shaker, that's just added damage.
Before I give some examples of our sodium excesses I want to remind you that 2400 mg is considered the maximum amount of sodium you should consume in one day. That’s if you have no health issues like high blood pressure, heart disease, heart failure, or kidney disease. Many women, myself included, find that excess sodium makes them bloat – especially before and during menstrual periods. While sodium is a necessary mineral for normal bodily functions you do not want too much of a good thing. (If you do feel bloated drink more water. Ironically, drinking plenty of water flushes out excess sodium and water weight).
Okay, here’s one of the worst sodium nightmares out there: listed on page 47 of “Eat This, Not That!” you’re told a good “Eat This” choice is Chili’s Sizzle and Spice Firecracker Tilapia at 470 calories, 23 grams of fat, and 1520 mg of sodium. Okay, it has more than half a day’s worth of sodium in one meal, although the calories are fairly reasonable. Now in the “Not That!” side of this comparison is Chili’s Citrus Fire Chicken and Shrimp Fajitas at 1360 calories (I know a diet blogger that rarely goes over that in a whole day - though she's basically on a starvation regimen), 73 grams of fat (they don’t list carbohydrate content but I bet it’s unacceptable for a low carb diet) and 4570 mg of sodium! Yowsa! How do they get that much sodium into one dish?
Other restaurants like Applebee’s have similar dishes: pages 16-17 tell you to “Eat This,” Grilled Cajun Lime Tilapia 310 calories, 6 grams of fat, and 1250 mg sodium! “Not This!” features my (former) favorite Fiesta Lime Chicken at 1285 calories, 47 grams of fat, and 1443 mg of sodium! Notice the differences in sodium content between the “Eat This” and “Not That!” dishes are not significant - there all excessive - but many "Eat This" choices in the book are actually HIGHER in sodium that the "Not That!" choices. I'm not sure how the author of "Eat This, Not That!" justifies recommending high sodium meals as 'healthier' even if they're lower in calories (and low in fat, which we low carbers know is not based on science or fact).
What’s scary is, I’ve eaten these dishes in the recent past! (Lately we’ve stopped eating out and cook at home where I can control the cost, ingredients, sodium, calories, and carbohydrates. Instead of $55 dollars to feed three people at one of these restaurants, I can buy enough fresh ingredients to cook up to 10 meals. Or buy a tank of gas!)
Occasionally this book does list carbohydrates. On page 12, what is listed as "The Worst Food In America" is Outback Aussie Cheese Fries. Get this, 2900 calories (just the fries, ma’am) 182 grams of fat, and 240 grams of carbohydrates. That's at least a days worth of calories, carbohydrates, and fat for most men! Apparently "Eat This, Not That!" only lists the carbohydrates when there’s enough in one dish to feed 100 Atkins Induction dieters for a day.
And what's really glaring, this book is written by the editor of 'Men's Fitness', a so called "health magazine" that regularly features muscular male models with ripped abs on their cover. Yet in this book, the author rarely lists the PROTEIN content of these "good" and "bad" food choices. Assuming people buy your magazine to get the "look" you advertise on the cover, and buy the book based on the reputation of your magazine, shouldn't you give information on protein content - the major macronutrient necessary for a lean and muscular body?
Notice they did NOT list the sodium content for this monstrous dish. I Googled it - Outback Steakhouse doesn't list the information, most nutrition sites listing this item are not listing the sodium content either, or like at Calorie King the listings report "sodium 0". Yeah, right!
Let's look at this another way. Calorie King says the serving size of Aussie Cheese Fries is 1 pound, 12 ounces. Yowsa. If 400 calories of In-N-Out fries has 245 mg sodium, these Aussie Cheese Fries, at 7.25 times more calorie-wise, could run as high as 1750 mg sodium. (Notice they're topped with bacon and cheddar so my estimate is certainly low). No wonder they won't release that information - after all it is supposed to be an appetizer / side dish. Add an entree like the Ayers Rock Strip Steak (that's nearly as big as Ayers Rock) at 1450 calories, 85 grams of fat, and 87 grams carbohydrates and your getting over 4300 calories at one sitting. Dessert anyone? Add salad, bread, a beverage and who knows how high you can jack up those calories. If you're looking to get fat definitely eat at Outback Steakhouse.
Okay, what if you’re one of those “non-cooks” who eats out two or three meals a day? You know these folks, the ones McDonald’s calls “Heavy Users” (quote from the movie “Supersize Me!”). Let’s say you go to breakfast at Denny’s without consulting a copy of “Eat This, Not That!” and order the Smoked Sausage Scramble. That’ll run you 1480 calories, 88 grams of fat, and 4340 mg of sodium. The lighter “Eat This” meal of a Veggie Cheese Omelet will run 348 calories, 22 grams of fat and 849 mg sodium.
Lunch roles around and you have a craving for an In-N-Out Burger. They’re supposed to be a healthier option than Burger King (BK Big Fish Sandwich – 1000 calories, 52 grams fat, 2040 mg sodium or a Whopper at 760 calories, 47 grams fat, 1240 mg sodium) and McDonald’s (Premium Grilled Chicken Club 570 calories, 21 grams fat, 1720 mg sodium or a Big Mac at 540 calories and 29 grams fat, 730 mg sodium), right?
Not exactly. The “Eat This” choice of a Double Double Hamburger Protein Style will run you only 350 calories and 22 grams of fat, but the sodium content is 960 mg. Better than the “Not That!” Double Double Hamburger at 670 calories, 41 grams of fat, and 1440 mg of sodium. But do you really need 960 mg of sodium in one measly burger? You’re better off eating the fries (sodium wise) at 400 calories and only 245 mg of sodium. The fries have less sodium than the ‘healthy’ burger, what’s with that?! (Keep in mind the fries are a crime both carbohydrate and calorie wise. They just have less sodium).
Add on dinner out at one of the “Eat This” choices above and you could still get over 3000 mg of sodium in just three meals. Go with the "Not That!" choices and you could go even higher.
Packaged store bought products are not much better. A Lean Pockets Pepperoni Pizza Pocket runs 270 calories, 7 grams of fat, and 900 mg of sodium. Deli meats run from 170 mg of sodium for a few ounces of Bumble Bee Premium Salmon, up to Carl Bundig Beef’s 790 mg sodium per 2 ounce serving.
And those salad dressings you buy to compliment your healthy salads? Your salads will be swimming in sodium. Two (that's a mere 2) tablespoons of Newman's Own Lighten Up Italian has 260 mg sodium, 2 tablespoons of Ken's Steakhouse Lite Asian Sesame with Ginger and Soy has 450 mg sodium, 2 T's Kraft Organic Vinaigrette has 580 mg sodium, and they don't get much better. Even the lowest calorie dressing, Wish Bone Salad Spritsers Caesar Delight Vinaigrette has 15 calories for 10 sprays and 85 mg of sodium. (It's time to return to homemade oil and vinegar dressing).
And that’s just scratching the surface of the old salt mine. Never mind we’re sucking on the endless sugar teat at the same time. But that’s another post…
The Shocking Truth About Dietary Fats and Saturated Fats
Behavioral stress potentiates the blood pressure effects of a high sodium intake
Effects of low sodium diet versus high sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterols, and triglyceride
A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women
