- Learn about the saltiest foods at Walt Disney World
- Discover healthy alternatives that are better for your heart health
- Download Disney Planner pages Low-Sodium Diet at Disney World
We’ve all done it, self included. You go on vacation and you want to treat yourself. And why not? An occasional splurge or a less-than-healthy treat is perfectly fine in moderation. Or… is it? Well, that depends.
There are some Disney snacks that I call the Disney Villains of the menu! Why? Because the ingredients can leave you feeling sick or cause side effects that just aren’t worth it. If you thought that poison apple Snow White tasted was bad, wait until I tell you about the cheeseburger spring rolls! Let’s take a look at the worst offenders.
Coming in at number five, we have the iconic Mickey Cinnamon Roll. It may look sweet, but its sodium count is definitely not. At a whopping 1,000 milligrams of sodium, this isn’t exactly a treat for feet, legs and heart. High sodium foods make your heart work harder and can cause fluid buildup in your legs — potentially contributing to the dreaded, itchy “Disney Rash.”
The Swap: Head over to Port Orleans and order three Mickey Beignets. At just 80 milligrams of sodium a piece, you’re consuming about one-fifth of the sodium of the cinnamon roll, even if you eat all three!
At number four are the beloved…er…notorious! Chicken Tenders, which you can find just about everywhere in Disney World. Not all chicken is created equal, however, and at 1,400 milligrams of sodium before you add any dipping sauce, Disney’s chicken tenders are too salty.
What is too salty? The recommended daily maximum for a healthy adult is 2,300 milligrams of sodium. But if you’re living with heart disease, high blood pressure, diabetes or kidney disease, your doctor likely wants you at 1,500 milligrams or less for the entire day.
The Swap: Instead, order the cool and refreshing Chicken Waldorf salad at the Plaza Restaurant and ask for the dressing and cheese to be served on the side.
Next up, Villain Number Three: those famous (or should we say infamous?) Cheeseburger Spring Rolls from Adventureland. These deep-fried snacks sneak an unbelievable 1,800 milligrams of sodium in just a few bites, mostly thanks to high-sodium processed cheese and seasoned meat.
The Swap: If you’re craving a cheesy snack, pack some low-sodium wheat crackers and a couple of slices of Swiss cheese into your park bag for a quick, low-sodium pick-me-up.
At number two, we have the dastardly Fish and Chips (a deceptively innocent meal with a hidden evil plan). Before I reveal the numbers, can you think of a reason why a theme park would sell so much high-sodium food to its guests? Well, it’s the same reason why some bars give you free popcorn. Salty food makes you very thirsty, and that means you’ll buy more beverages. Ka-ching! $$$ A single cold drink costs at least six dollars in the parks so Disney is perfectly fine with you being thirsty! Skip the salty fish and chips—which can spike up to 1,800 milligrams of sodium.
The Swap: Head over to Columbia Harbor House in Magic Kingdom. Order the grilled salmon with rice and green beans and ask that it be prepared without salt or sauce. That’s a healthier option.
Now, before I reveal my number one worst snack, did you know that Disney does not publish official nutritional information for the food they sell? I spent hours researching and calculating estimated sodium amounts for popular Disney foods using data from other businesses that are transparent about the nutritional content of the food they sell. And I’ve put it all together into a Free Low-Sodium Disney Snack Guide for you. Use these tips to plan a heart-healthy vacation. https://docs.google.com/document/d/1bStAvRrOO0M4ePWezorCD2POTO3DAWJX8VCngc4lFdU/copy
Okay, number one is a doozy. Have you eaten at ‘Ohana at Disney’s Polynesian resort? Or Tambu Lounge? Well, then you know the food is delicious, but also incredibly salty. And when you think of those places, what comes to mind? Those fan-favorite, mirin-infused noodles!
I’m so sorry to be the bearer of bad news, but a serving of ‘Ohana noodles is estimated to contain about 2,000 milligrams of sodium. That is almost your entire day’s allowance in a single side dish! Dastardly!
The Swap: If you want to get into that tropical Tiki vibe while at the Polynesian, order a classic Pineapple Dole Whip. It has just 50 milligrams of sodium. You’ll satisfy your sweet tooth while saving almost 2,000 milligrams of sodium with one simple choice.
Now, I know I said I would tell you the five worst Disney foods, but I can’t let you go without telling you about the one Disney villain that makes Maleficent look like a sweetheart. This is your heart’s public enemy #1: the Jumbo Turkey Leg.
People think, ‘Hey, turkey is a lean, healthy protein!’ But this processed, cured beast packs anywhere from 3,000 to 5,000 milligrams of sodium. Even if you share it, you are blasting past your daily limit—and it usually comes with a bag of salty potato chips for an extra 250 milligrams of sodium!
Your health is worth taking care of, even on vacation. So head over to Sunshine Seasons in The Land Pavilion at Epcot. Ask the chef to prepare a fresh piece of chicken with no salt or seasoning. Squeeze on a little lemon juice or flavor, and you’re looking at only about 30 milligrams of sodium. That choice is one hundred times less sodium than that turkey leg!
Be informed about the food you pay good money for at Disney! Grab my free Low Sodium planning pages for your Disney planner, and have a beautiful trip. I’m wishing you a magical… and healthy… day!
