Navigating the Restaurant Menu with DASH
Eating out while adhering to the DASH (Dietary Approaches to Stop Hypertension) diet requires a proactive approach. The key is to be a savvy diner, asking questions and making substitutions to control sodium, saturated fat, and sugar. Most restaurant food is notoriously high in salt, but many kitchens are willing to accommodate special requests.
Before You Order: Your Preparation Strategy
- Research Ahead: Many chain restaurants and even some local eateries post their nutritional information online. Checking this in advance can help you identify a few safe choices before you arrive, reducing impulse decisions.
- Understand the Vocabulary: Learn common menu terms that signal high-sodium items. Words like “pickled,” “cured,” “smoked,” “brined,” and “in broth” are red flags for excessive sodium. Likewise, “creamy” or “cheesy” often indicates higher saturated fat.
- Ask for Customization: Don't be afraid to talk to your server. Simple requests can make a huge difference. For example, ask for dressings and sauces on the side, or for your meal to be prepared without added salt or MSG. Many dishes can be prepared with less salt upon request.
- Rethink Appetizers: Instead of a fried appetizer, consider a soup (if low-sodium) or a small salad with dressing on the side. In some cases, a small, healthy appetizer and a side dish might be a more balanced meal than a heavy entrée.
Making Smarter Meal Choices Across Cuisines
When you're faced with a menu, knowing which types of cuisine lend themselves well to DASH modifications can be helpful. Choosing the right kind of restaurant can make your life much easier.
- Mediterranean: This cuisine is often a natural fit for DASH, focusing on vegetables, fish, whole grains, and olive oil. Look for grilled fish or chicken, vegetable-based dishes, and salads.
- Asian (with caution): Many Asian dishes rely heavily on soy sauce and other high-sodium ingredients. Ask for reduced-sodium soy sauce and for your stir-fry or other dishes to be prepared without added salt. Opt for steamed rice instead of fried rice, and choose vegetable-rich options.
- Italian: Focus on dishes with red sauces made from tomatoes and vegetables, rather than creamy, cheese-heavy sauces. Ask for less cheese and inquire if a dish can be made with less salt. Whole wheat pasta is a plus, and a side salad with vinaigrette is a great choice.
- Steakhouses: Steaks and other meats are often heavily salted. Ask for the smallest cut available and request it to be grilled with no added salt or seasonings. Focus on healthy sides like a baked sweet potato, steamed vegetables, or a side salad with dressing on the side.
DASH-Friendly Meal Modification List
This simple list can be a great reference when ordering.
- Swap Fries for Veggies: Instead of French fries or chips, ask for a side of steamed vegetables, a baked potato, or a side salad.
- Sauce on the Side: Always ask for dressings, sauces, and condiments on the side to control the amount you use. This is crucial for controlling sodium and calories.
- Go for Grilled or Baked: Choose cooking methods that don’t add extra salt or fat. Grilled, broiled, baked, or steamed are the best options. Avoid anything fried, breaded, or battered.
- Order a Side Salad: Adding a side salad with vinaigrette on the side can increase your vegetable intake and help you feel full, preventing overeating of other, less-healthy components of the meal.
- Control Your Portion: Restaurant portions are often oversized. Consider splitting an entrée with a dining companion, or asking for a to-go box at the beginning of the meal and packing away half your meal immediately.
Comparison Table: Best vs. Worst Restaurant Choices
| Feature | DASH-Friendly Choice | High-Sodium/High-Fat Choice |
|---|---|---|
| Cooking Method | Grilled, broiled, baked, steamed | Fried, deep-fried, battered, cured, smoked |
| Protein | Fresh fish, skinless chicken breast, lean pork, small cut of lean steak | Cured ham, bacon, cured meats, fried chicken |
| Carbs | Steamed brown rice, baked sweet potato, whole grain pasta (unsalted) | Fried rice, salty bread rolls, French fries, processed bread |
| Vegetables | Steamed vegetables, side salad with vinaigrette on side, fresh veggies | Canned vegetables, pickled vegetables, anything in a creamy sauce |
| Condiments | Vinegar, oil, fresh lemon juice, herbs | Ketchup, mustard, heavy dressings, soy sauce, steak sauce |
Conclusion: Your Power to Choose
Eating out doesn’t have to be a source of stress when you're on the DASH diet. By making informed choices, communicating with your server, and prioritizing whole, unprocessed ingredients, you can enjoy delicious meals while staying committed to your health. A little planning goes a long way. The ability to modify menu items empowers you to take control of your health, one meal at a time. For more tips on following the DASH eating plan, visit the official NHLBI website at the National Institutes of Health.
What to Order at Common Restaurants
- American: Choose a grilled chicken sandwich (no bacon, hold the cheese) with a side salad instead of a burger and fries.
- Mexican: Opt for chicken or fish fajitas, skipping the sour cream and cheese, with extra pico de gallo and grilled peppers and onions. Skip the chips and ask for no salt on your tortillas.
- Italian: Look for a pasta dish with marinara sauce and fresh vegetables, asking for less cheese and no salt added to the pasta water. A side salad with a simple oil and vinegar dressing is a perfect complement.
- Chinese: A vegetable and chicken stir-fry with steamed rice is a good choice. Make sure to ask for little to no MSG or soy sauce and request fresh vegetables.
Tips for Fast Food on the DASH Diet
- Go Plain and Simple: A plain hamburger (single patty) is often lower in sodium than chicken or fish sandwiches. Hold the cheese and sauces.
- Skip the Salt: Ask for fries and other items without added salt.
- Water is Best: Stick with water instead of sugary sodas.
- Healthy Sides: Opt for side salads (dressing on the side) or fruit cups if available.
Handling Social Situations
- Eat Beforehand: If you’re unsure about the options at a particular event or restaurant, have a small, healthy meal before you go to reduce the temptation to overindulge.
- Focus on the Company: Remember that dining out is about the social experience as much as the food. Enjoy the conversation and company, rather than putting all your focus on the meal itself.
- Be the Decision Maker: If you are suggesting the restaurant, choose one known for fresh, made-to-order food, like a farm-to-table restaurant, a salad bar, or a seafood place.
Making it Work: Your Personal Strategy
- Don't Be Afraid to Leave Food: If a meal arrives with too much sauce, cheese, or salt, don't feel obligated to eat it. Politely send it back or simply eat the parts that align with your plan.
- Embrace the Challenge: View dining out as a puzzle to solve. The challenge of finding or creating a DASH-friendly meal can be rewarding and empowering.
- Talk to Your Doctor: If you are finding it difficult to manage your diet outside of the home, speak with your doctor or a registered dietitian. They can provide personalized advice and strategies tailored to your lifestyle.
