Navigating Restaurant Menus on the DASH Diet
For many, dining out is a social and convenient pleasure. However, restaurant food often comes packed with excessive sodium, saturated fat, and calories, which can be a challenge for those following the Dietary Approaches to Stop Hypertension (DASH) eating plan. The good news is that with some foresight and communication, you can continue to enjoy restaurant meals while staying consistent with your DASH goals. This guide will walk you through the practical strategies for making healthier choices, from fast food chains to ethnic dining.
General Tips for Any Restaurant
The key to successful DASH dining is to think about preparation and ingredients. Don't be shy about asking questions and making special requests. Remember, your health is a priority, and most restaurants are accustomed to accommodating dietary needs.
- Ask for No Added Salt: This is the most important step. Request that your meal be cooked without any added salt, MSG, or high-sodium seasoning blends.
- Sauces on the Side: Sauces, gravies, and salad dressings are common culprits for hidden sodium. Always ask for these on the side so you can control how much you use.
- Choose Smart Preparation: Favor menu items that are grilled, broiled, baked, roasted, or steamed over those that are fried, battered, or sautéed in heavy sauces.
- Scrutinize the Menu: Look for keywords that suggest lower-sodium options, such as 'fresh,' 'seasonal,' or 'roasted.' Likewise, be wary of dishes described as 'pickled,' 'cured,' 'smoked,' or 'in broth,' as these are often high in sodium.
- Request Modifications: Don't hesitate to ask for simple ingredient swaps. For example, trade french fries for a baked potato or steamed vegetables.
- Manage Portion Sizes: Restaurant portions are notoriously large. A simple trick is to ask for half of your entree to be boxed up before it's brought to the table, or share a dish with a dining companion.
Mastering Fast Food and Chain Restaurants
Even in a fast-food setting, sticking to the DASH diet is possible. Many chains now provide detailed nutritional information online, which allows you to plan your order ahead of time.
- Check Nutrition Information Online: Most major chains post their nutrition facts on their website. Use this to compare sodium levels and make informed choices.
- Look for Fresh Options: Many fast-food menus offer salads (ask for light dressing on the side), plain baked potatoes, or grilled chicken options.
- Keep it Simple: A plain, single hamburger is often lower in sodium than a heavily processed chicken or fish sandwich.
- Avoid the 'Fixings': Skip the bacon, pickles, and extra cheese, as these are typically loaded with salt.
Conquering International Cuisine
Ethnic restaurants can be enjoyed while adhering to the DASH principles. The key is to know which ingredients and preparation methods to watch out for.
A Guide to DASH-Friendly Ethnic Dining
| Cuisine | Watch Out For... | Instead, Try... |
|---|---|---|
| Mexican | Seasoned rice, cheese dips (queso), refried beans, pickled jalapenos | Plain steamed rice, fresh pico de gallo, black beans, chicken or fish tacos with corn tortillas |
| Chinese/Asian | Soy sauce, MSG, broths, duck sauce, fried rice, egg rolls | Steamed rice, fresh steamed vegetables, sauces on the side (or skip), grilled chicken or fish |
| Italian | Cured meats (salami, prosciutto), creamy sauces, heavy cheese, tomato sauces | Pasta with olive oil and fresh vegetables, grilled chicken or seafood, side salad with oil and vinegar |
| Indian | Pickled vegetables, pre-packaged sauces, heavy cream-based dishes | Vegetable curries with light sauce, tandoori chicken, grilled fish, lentils (dal) |
Conclusion: Staying on Track is a Matter of Preparation
Eating out while on the DASH diet doesn't have to be a source of stress or sacrifice. With some basic knowledge and a willingness to communicate your needs, you can easily navigate restaurant menus and enjoy delicious, heart-healthy meals. The core of the strategy is simple: focus on fresh, simply prepared foods, control high-sodium ingredients like sauces and dressings, and manage your portion sizes. Planning ahead by reviewing menus online and being proactive with your ordering will empower you to enjoy dining out while staying committed to your health goals.
For more detailed meal planning resources from a trusted authority, consider reviewing the information available from the National Heart, Lung, and Blood Institute(https://www.nhlbi.nih.gov/education/dash-eating-plan).
