How to avoid sodium when eating out effectively

According to the American Heart Association, packaged and restaurant foods account for more than 70% of the sodium Americans consume. Mastering how to avoid sodium when eating out is crucial for managing your dietary intake and protecting your cardiovascular health.

Quick Summary

Restaurant foods are notoriously high in sodium, but careful planning and smart choices can help you control your intake. Requesting specific preparations, using flavor alternatives, and being mindful of menu descriptions are key strategies.

Key Points

• Check Menus in Advance: Many restaurants post nutritional info online, allowing you to scout low-sodium options before you arrive.

• Ask for 'No Salt Added': Politely request that your meal be prepared without extra salt, especially for grilled, baked, or steamed items.

• Get Sauces and Dressings on the Side: Control your intake by asking for condiments separately and using them sparingly.

• Choose Simple Preparations: Opt for grilled, baked, or steamed dishes over fried, breaded, or smoked ones.

• Make Smart Substitutions: Swap salty sides like fries for a plain baked potato or a side salad with oil and vinegar.

• Flavor with Herbs and Citrus: Request fresh lemon, garlic, and herbs to flavor your food instead of relying on salt.

The Sodium Problem in Restaurant Food

Dining out is a popular part of modern life, but it comes with a hidden health challenge: excessive sodium. Restaurants use salt generously to enhance flavor, preserve food, and make dishes more appealing. This practice means that even seemingly healthy menu items can be packed with a day's worth of sodium in a single serving. For those managing high blood pressure, heart disease, or simply aiming for a healthier diet, this poses a significant risk. Taking control means knowing how to navigate restaurant menus and communicate your needs effectively.

Preparation and Planning for Low-Sodium Dining

With a little foresight, you can set yourself up for success before you even arrive at the restaurant.

• Research Online: Many chain restaurants, by law, must provide nutritional information on their websites. Use this to scout menu options ahead of time and compare sodium content. Some smaller restaurants may also post menus and be able to answer questions over the phone.
• Call Ahead: If the menu isn't clear or you have specific questions about preparation, call the restaurant during a non-peak time. Ask if they can accommodate a no-salt-added request for certain dishes.
• Pack Your Own Flavor: Carry a small, portable container of a salt-free seasoning blend, dried herbs, or chili flakes. This allows you to add a flavor boost to your meal without relying on table salt or salty sauces.
• Eat a Healthy Snack First: Arriving at a restaurant ravenous can make it harder to stick to healthy choices. Eating a piece of fruit or a handful of unsalted nuts beforehand can help you make more mindful decisions.

Navigating the Menu and Ordering Like a Pro

Once you're at the table, your ordering strategy is key. The words on a menu can tell you a lot about the potential sodium content.

Keywords to Watch For and Avoid

Be wary of dishes described using these terms, as they often indicate high-sodium preparation:

• Pickled, Brined, Cured, Smoked: Ingredients like pickles, bacon, and cured meats are high in sodium.
• Soy Sauce, Teriyaki, Miso: These sauces are packed with sodium, especially in Asian cuisine.
• In Broth, Au Jus, Smothered in Sauce: Liquid components are a major source of hidden salt.
• Breaded, Batter-Dipped: Pre-breaded and fried foods are often heavily salted.
• Cheese-Stuffed or Au Gratin: Items with lots of cheese typically have high sodium counts.

Keywords for Healthier Choices

Look for menu descriptions that suggest minimal processing:

• Grilled, Baked, Steamed, Poached: These methods generally use less added salt.
• Fresh, Roasted: Indicates dishes made with fresh, whole ingredients.
• Seasoned with Herbs: Suggests flavor comes from spices rather than salt.
• Sauce on the Side: A simple request that gives you full control over how much sauce you consume.

Making Specific Requests

Don't be afraid to ask for modifications. Your server can communicate these requests to the kitchen.

1. Request "No Salt Added": This is the most direct way to limit sodium. Use this for main dishes, steamed vegetables, and even baked potatoes, which are sometimes rolled in salt before cooking.
2. Ask for Sauces and Dressings on the Side: This allows you to add just a small amount for flavor and skip the rest. Choose oil and vinegar or lemon juice over creamy or pre-made dressings.
3. Opt for Plain Sides: Request plain steamed rice instead of fried rice, or a plain baked potato instead of fries or a loaded potato.
4. Hold the High-Sodium Toppings: Ask to omit bacon bits, olives, croutons, and excess cheese from your salads and other dishes.

Comparing High-Sodium vs. Low-Sodium Options

To illustrate the difference, consider this comparison table for common restaurant food choices.

High-Sodium Option	Lower-Sodium Alternative
Soup of the Day (often broth-based)	Starter Salad (dressing on the side)
Smoked Salmon Plate (cured meat)	Fresh Grilled Fish (with herbs and lemon)
Cheeseburger with Ketchup and Pickles	Plain Hamburger Patty (bunless, with fresh veggies)
Soy Sauce or Teriyaki Chicken	Steamed Chicken and Vegetables (with fresh ginger)
Caesar Salad with Bacon Bits	Mixed Green Salad (oil and vinegar on side)
French Fries (pre-seasoned)	Plain Baked Potato or Side Salad

Choosing Wisely Across Different Cuisines

Sodium is a universal ingredient, but each cuisine has its own specific traps.

Italian

• Avoid: Cured meats like pepperoni and prosciutto, salty cheese, and some jarred or canned tomato sauces. Creamy alfredo sauces are often high in sodium.
• Choose: Simple marinara sauces (ask for low-salt), grilled chicken or fish, and plain pasta tossed with olive oil and fresh vegetables.

Asian

• Avoid: Soy sauce, teriyaki sauce, and dishes with MSG (monosodium glutamate). Fried rice is also a common sodium trap.
• Choose: Steamed fish or vegetables, fresh spring rolls (not fried), and request dishes be prepared without added salt or soy sauce. Use a squeeze of fresh lime for flavor.

Mexican

• Avoid: Queso dip, seasoned rice, canned beans, and excessive cheese.
• Choose: Corn tortillas over flour, fresh grilled fajitas, and ask for black beans instead of refried. Salsa and guacamole can be healthier options, but use sparingly.

Fast Food

• Avoid: Breaded and fried items, processed meats like bacon or sausage, and high-sodium sauces.
• Choose: Grilled chicken sandwiches (hold the sauce), plain baked potatoes, and salads (use minimal, low-fat dressing). Always check nutritional information online before you go.

Conclusion: Taking Control of Your Dining Experience

Eating out doesn't have to sabotage your health goals. By adopting a proactive approach that involves planning, smart ordering, and simple substitutions, you can significantly reduce your sodium intake. Start by asking simple questions, requesting sauces on the side, and choosing grilled or steamed dishes over fried or heavily processed options. Over time, your taste buds will adapt to less salt, and you'll find that fresh, natural flavors are far more satisfying. The power to make healthier choices is in your hands—or rather, on your menu. By taking control, you can continue to enjoy dining out while prioritizing your long-term health.

Optional Outbound Link

For more information on managing your sodium intake, visit the American Heart Association's guide: How to Reduce Sodium in Your Diet.

Frequently Asked Questions

How can I tell if a dish is high in sodium just by reading the menu?

Look for keywords like cured, brined, smoked, pickled, or items with lots of cheese, soy sauce, or cream-based sauces. Also, be cautious of deep-fried or battered foods and those described as being in broth or au jus.

Can I ask for a dish to be prepared with less salt at any restaurant?

In many cases, yes. Most restaurants are willing to accommodate dietary requests, especially for dishes prepared to order like grilled meats or steamed vegetables. It is best to ask politely when ordering.

What are some low-sodium condiments I can use at a restaurant?

Ask for lemon or lime wedges, olive oil, and vinegar. Many places also offer black pepper. You can also carry your own low-sodium or salt-free seasoning blend.

Are salads always a low-sodium choice?

Not necessarily. A salad can become high in sodium with salty toppings like bacon bits, croutons, and certain cheeses. Creamy dressings are also often high in sodium. Always ask for dressings on the side.

What should I order at a fast-food restaurant to minimize sodium?

Opt for grilled chicken sandwiches (request no sauce or cheese), plain baked potatoes, or basic salads. Use the chain's online nutritional information to find the lowest sodium items.

How can I manage portion sizes to reduce sodium when eating out?

Restaurant portions are often oversized. You can ask for a smaller portion size, share a main course with a friend, or ask for a to-go box when you order and pack up half your meal immediately.

What should I do if a restaurant cannot prepare my meal with less salt?

If a specific dish can't be modified, look for alternatives. Choose a simple, grilled protein with a side of steamed vegetables, which are easier to control. You can also prioritize low-sodium meals on days you cook at home.