The Restaurant Sodium Challenge
Dining out is a convenient and enjoyable part of modern life, but it poses a significant challenge for those watching their sodium intake. The high levels of salt in restaurant food are often hidden, used to enhance flavor, act as a preservative, or tenderize meat. While you can control the salt in home-cooked meals, a typical restaurant entrée can easily exceed an entire day's recommended sodium limit. A study by Action on Salt found that some restaurant main courses contained up to 8.8g of salt. By understanding the sources of hidden sodium and learning how to communicate your needs, you can reclaim control over your diet, even when you're not in your own kitchen.
Where Hidden Sodium Lurks
Sodium in restaurant dishes isn't just from the salt shaker. It comes from various sources, and recognizing them is the first step toward making healthier choices. Be wary of these common culprits:
- Sauces and Dressings: Bottled dressings, gravies, soy sauce, teriyaki sauce, and creamy sauces are often packed with sodium.
- Processed and Cured Meats: Items like bacon, ham, deli meats, and sausages are preserved with salt.
- Pickled and Brined Foods: Anything pickled, such as olives and pickles, will have a high salt content.
- Marinades and Broths: Meats and vegetables marinated in commercial solutions or cooked in broths can contain significant sodium.
- Breads and Rolls: Even items that don't taste salty, like bread, can contribute to your daily sodium count.
- MSG: Monosodium glutamate is a flavor enhancer that is a source of sodium.
Pre-Planning for a Low-Sodium Meal
Success begins before you even leave the house. A little preparation can make a big difference in managing your sodium intake.
1. Research the Menu Online: Many chain restaurants are required by federal law to post nutritional information, including sodium content, on their websites. Checking this information beforehand allows you to compare dishes and make an informed decision without feeling rushed. For smaller restaurants, you can call ahead and ask if they can accommodate a low-sodium request.
2. Opt for Simpler Dishes: The more complex a dish, the more ingredients and potential sodium it contains. Look for options with minimal preparation, such as grilled fish or plain roasted chicken, rather than heavily sauced or breaded options.
3. Time Your Meal: If you know you'll be eating a restaurant meal that might be higher in sodium, balance it out by eating lower-sodium meals at home before and after your outing.
Smart Ordering Strategies at the Table
Once you've arrived, a few simple requests can help you take control of your meal's sodium level.
1. Communicate Your Needs Clearly: Politely inform your server that you need a low-sodium meal. Be specific and ask if your dish can be prepared without added salt or MSG. Sometimes explaining that it is for a health condition can encourage the kitchen to take the request seriously.
2. Request Sauces and Dressings on the Side: By asking for condiments, gravies, and sauces on the side, you can control exactly how much you use, or avoid them altogether. A little can go a long way, and often, you won't need as much as you think.
3. Flavor with Alternatives: Ask for alternative flavorings like fresh lemon juice, vinegar, or a sprinkle of black pepper instead of salt. Many chefs are accustomed to using these alternatives to enhance natural flavors. You can even carry your own small packet of salt-free seasoning.
4. Substitute Smartly: Don't hesitate to request substitutions. For example, swap salty sides like french fries for a plain baked potato or a side salad with oil and vinegar. Ask for steamed vegetables with no salt added instead of seasoned rice or other processed side dishes.
5. Control Your Portions: Portion sizes at restaurants are often large, which means more sodium. Consider sharing an entrée with a dining companion, or ask for a to-go box when you order and pack up half the meal before you start eating.
Navigating Specific Cuisines
Certain cuisines require extra vigilance due to common high-sodium ingredients.
- Asian Restaurants: Soy sauce, teriyaki sauce, and MSG are common culprits. Request food to be prepared without these, and ask for steamed or brown rice instead of fried rice. Look for simply prepared dishes like stir-fried chicken or fish with vegetables.
- Italian Restaurants: Beware of cured meats like pepperoni and sausage, as well as salty cheeses and canned tomato sauces. Opt for fresh seafood dishes or meatless pasta with a simple olive oil and fresh tomato sauce, rather than creamy or meat-heavy sauces.
- Mexican Restaurants: Refried beans and cheese dips can be very high in sodium. Choose soft corn tortillas over fried shells, and limit cheese and other salty toppings. Ask for fresh salsa or guacamole, but check if they are salted.
Fast Food Finesse
Even fast food can be manageable with the right approach. Your best tool is the restaurant's nutritional information, often available online or in-store.
1. Customize Your Order: Skip the pickles, special sauces, and cheese, which add significant sodium. Order a plain grilled chicken sandwich or a simple hamburger with lettuce, tomato, and onion.
2. Choose Lower-Sodium Items: Some chains are more sodium-conscious than others. For example, some Taco Bell menu items and Chick-fil-A's grilled nuggets are noted for having lower sodium levels compared to other fast-food offerings. Always check the nutrition information.
3. Smart Sides and Drinks: A plain baked potato at Wendy's is a better choice than fries. Choose water or unsweetened iced tea over sugary and high-sodium drinks.
Comparison of Restaurant Ordering Strategies
Here is a simple comparison of typical high-sodium menu choices versus low-sodium alternatives.
| High-Sodium Choice | Low-Sodium Alternative | Why It's Better |
|---|---|---|
| Chicken Fajitas with sauce, cheese | Plain Grilled Chicken with fresh salsa | Minimizes processed toppings and salty sauces. |
| Creamy Alfredo Pasta | Pasta with Marinara Sauce (less salt) | Red sauces are generally lower in sodium than creamy, cheese-heavy sauces. |
| Canned Soup | Side Salad with Oil and Vinegar | Canned soups are notoriously high in sodium; fresh salad is best. |
| Deli Meat Sandwich with Pickles | Fresh Roasted Chicken Sandwich | Fresh meats have much less sodium than processed, cured ones. |
| Fried Rice | Plain Steamed Rice (no salt) | Fried rice often contains soy sauce and added salt, unlike plain steamed rice. |
| Barbecue Ribs | Broiled Steak (no special sauce) | Barbecue sauces are high in sodium and sugar; broiled meat is cleaner. |
Conclusion
Maintaining a low-sodium diet while dining out requires a proactive approach and a clear understanding of where sodium hides. By researching menus, making simple requests to your server, and choosing fresh, simply prepared ingredients, you can significantly reduce your sodium intake. Remember to ask for sauces on the side, opt for grilling or steaming over frying, and use herbs and spices to enhance flavor instead of salt. With these strategies, you can enjoy the social and culinary benefits of eating out without compromising your health goals.
