Hidden Sodium at the Salad Bar

Salad bars can be your nutritional "best friend," but not all salad bar ingredients are equal in calories, sodium (salt) and nutritional value. If you are not careful, a salad from a salad bar can provide more sodium than you should eat all day long. Avoid or go easy on high sodium items if you have been diagnosed with high blood pressure or if you want to limit your sodium intake.

High Sodium Items

• Pickled beets, 1/2 cup = 300 mg. sodium
• Olives, green, 4 medium = 12 mg. sodium
• Olives, black, 2 small = 68 mg. sodium
• Cottage cheese, regular or low fat, 1/2 cup = 455 to 459 mg. sodium
• Potato salad, 1/2 cup = 661 mg. sodium
• Shredded American cheese, 1 ounce = 406 mg. sodium
• Dill pickles, 1 (65 grams) = 928 mg. sodium
• Sweet pickles, 1 (15 grams) small = 107 mg. sodium
• Bacon bits (imitation) 1 tablespoon = 120 mg. sodium

Salad Dressings (use sparingly)

• Blue Cheese dressing, 1 tablespoon = 165 mg. sodiu
• French dressing, 1 tablespoon = 220 mg. sodium
• Italian dressing, 1 tablespoon = 315 mg. sodium
• Thousand Island dressing, 1 tablespoon = 110 mg. sodium

Deli Meats

• Salami, 1 slice = 226 mg. sodium
• Turkey salami, 1 slice = 368 mg. sodium
• Turkey breast, 1 ounce = 339 mg. sodium
• Smoked ham, 1 ounce = 300 mg. sodium
• Honey ham, 1 ounce = 270 mg. sodium

Low Sodium, Low Calorie Items

• Olive oil or vinegar = 0 mg. sodium
• Dried herbs, sprinkle = 0 mg. sodium
• Fresh or canned fruit, 1/2 cup = 2 to 8 mg. sodium
• Fresh melon, 1/2 honeydew or cantaloupe = 13 to 24 mg. sodium
• Chick peas, 1/2 cup = 11 mg. sodium
• Cucumber, lettuce, radishes, green onions, mushrooms, bean sprouts, shredded carrots, red cabbage, green peppers, cauliflower, tomatoes, 1/2 cup = 2 to 20 mg. sodium
• Spinach or broccoli, 1 cup = 41 to 43 mg. sodium

Treating Bee Stings

Ouch!! Frantically swatting at a bee is not good defense. Try to calmly walk away from the insect and it will probably leave you alone. Bees are generally looking for pollen from flowers; they do not seek out people just to sting them. Wearing fragrances such as perfume, scented hair spray or cologne will attract bees, as they will have mistaken you for a flower. In the event that a bee persists and you get stung while out at the beach or picnic grounds, follow these first aid guidelines.

If you are allergic to bee stings, get to the nearest hospital emergency room as soon as possible. Administer the following first aid while enroute to emergency.

• When stung by a bee, the venom sac remains in your flesh, releasing venom long after the bee flies away. First remove the stinger. Do not squeeze the area, this only pushes more venom into your body. Remove the stinger by scraping a flat edge such as a credit card, stick, plastic knife, spoon, etc., over the area as quickly as possible.

• Once the stinger has been removed, the area may swell to a hard lump and become sore. Apply a cold compress such as ice, a cold can of pop, beer or whatever is available to reduce the swelling and soreness.

• Take an analgesic such as acetaminophen (like Tylenol) or anti-inflammatories, such as Ibuprofen as soon as possible to relieve pain and further reduce swelling.

Apples & More

"An apple a day, helps to keep the doctor away." The update on an old adage makes it more in line with current research in diet and it's relationship to chronic disease. Apples are a good source of dietary fiber, both soluble and insoluble. The soluble kind is mostly pectin. Studies indicate that pectin and other soluble fibers are effective in lowering cholesterol.

The insoluble part helps to keep your intestinal tract healthy and functional. Aside from the health aspect, apples taste good. They travel well, store well and are easy to eat out-of-hand. The best apples are locally grown and fall signals apple picking time. For information on where to pick apple, nutritional information, recipes and additional information visit our web site, Apples & More at

www.urbanext.uiuc.edu/apples

or call the Extension office at 773-233-0476 or the local Extension office nearest you. You can also visit our Illinois Fresh web site at

www.urbanext.uiuc.edu/fresh/

Autumn 1999
Fall Garden Chores | Tips on How to Avoid Plant Diseases | Diagnosing Tree Root Problems | Bacterial Wilt of Vine Crops | Pesticide Shelf Life | Lawn Care Calendar | Boxelder Bugs | Cybergarden Sites | Hort Shorts | Hort Tips | High Blood Pressure | A Good Night's Sleep | Peaches | Health & Household Tips | Did You Know?

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