Dining out can be a challenge for those watching their sodium intake. The convenience of restaurant food often comes with a high price tag for your health, as many chefs rely on salt and sodium-heavy ingredients for flavor. However, by becoming a savvy diner, you can navigate menus and still enjoy a delicious, low-sodium meal. The key is knowing what to look for and how to customize your order effectively.
Strategies for Ordering Low-Sodium Meals
Controlling your sodium intake starts before your meal even arrives. Planning ahead and communicating your needs clearly to your server are crucial steps.
Before You Go to the Restaurant
- Check the menu online. Many chain restaurants with 20 or more locations are required to provide full nutritional information, often on their websites. This allows you to review options and make your choice in advance. For local or independent restaurants, consider calling ahead to ask about low-sodium options or kitchen accommodations.
- Scout for menu buzzwords. Pay attention to cooking methods and ingredients. Words like 'smoked,' 'pickled,' 'cured,' 'in broth,' 'breaded,' or 'teriyaki-glazed' are red flags for high sodium content. Instead, look for items that are 'grilled,' 'baked,' 'steamed,' or 'roasted'.
Communicating with Your Server
- Make a simple request. Politely tell your server that you are watching your salt intake and would like your meal prepared with "no added salt". Many chefs are happy to accommodate this. If a dish uses a pre-made salty ingredient, they can often suggest a fresh alternative.
- Ask for sauces on the side. Sauces, gravies, and dressings are major hidden sources of sodium. Requesting them on the side gives you control over how much you use, or you can opt for a squeeze of lemon or a drizzle of olive oil instead.
- Be specific about customizations. For a salad, ask for dressing on the side and avoid salty additions like cheese, bacon bits, and croutons. For a baked potato, ask for it plain and add a small amount of sour cream instead of a cheesy sauce or seasoned toppings.
Low-Sodium Options by Cuisine
Navigating different types of restaurants requires specific knowledge. Here are some options you can look for:
Mexican-Inspired Cuisine
- Burrito bowl: Order a bowl with brown rice, black beans, grilled chicken or steak, fresh salsa, lettuce, tomatoes, and a small dollop of sour cream. Skip the queso, seasoned rice, and high-sodium marinades. Chipotle is a solid option for this.
- Fajitas: Get grilled chicken or steak fajitas with plenty of vegetables. Ask for plain corn or flour tortillas and a side of fresh toppings like avocado, fresh cilantro, and plain tomatoes.
American Diners and Fast Food
- Baked potato: A plain baked potato from places like Wendy's is a low-sodium staple. Add fresh chives or a small amount of butter and sour cream. Avoid salty toppings like cheese sauce or bacon bits.
- Grilled chicken: Options like Chick-fil-A grilled nuggets are lower in sodium than their fried counterparts. Pair with a fruit cup instead of fries.
- Plain hamburger: At McDonald's, a regular hamburger has significantly less sodium than a cheeseburger with bacon. Skip the pickles and ketchup for further reduction.
- Fresh fish: The Filet-O-Fish at McDonald's, when ordered without the tartar sauce, is a surprisingly lower-sodium choice compared to other options.
Asian Cuisine
- Stir-fry: Ask for a vegetable and lean protein (like grilled tofu or chicken breast) stir-fry made with no soy sauce, MSG, or heavy seasoning. Flavor with ginger, garlic, and fresh herbs instead.
- Steamed dishes: Opt for steamed vegetables and plain rice. Steamed dumplings can also be a good choice, but be mindful of the dipping sauce.
High vs. Low Sodium Meal Comparison Table
This table illustrates how a few key choices can dramatically impact the sodium content of your meal.
| High Sodium Choice | Sodium Content (mg) | Low Sodium Alternative | Sodium Content (mg) | Sodium Reduction (mg) |
|---|---|---|---|---|
| Fast Food Burger (e.g., QPC with Bacon) | ~1470 mg | Plain Hamburger (no cheese/pickles) | ~510 mg | 960 mg |
| Fried Chicken Sandwich (typical) | 900+ mg | Grilled Chicken Sandwich (no sauces) | ~300-500 mg | 400+ mg |
| French Fries (medium, salted) | ~270 mg | Apple Slices or Side Salad | ~0-15 mg | 255+ mg |
| Soup (canned or restaurant) | 600+ mg | House Salad (oil & vinegar dressing on side) | ~100-200 mg | 400+ mg |
| Burrito with Queso | 1000+ mg | Burrito Bowl (no cheese/sour cream) | ~500-700 mg | 300+ mg |
Hidden Sodium Sources and How to Avoid Them
Beyond the obvious culprits like salted fries and cured meats, sodium can lurk in unexpected places. Knowing where to look is half the battle.
- Casseroles and mixed dishes: These are often prepared in large batches, making customization difficult. Opt for meals that are cooked to order.
- Processed cheese: The American Heart Association notes that processed cheese slices or sauce, commonly found in many restaurant dishes, are significantly higher in sodium than natural cheeses.
- Sauces and dressings: As mentioned, these can be a minefield of hidden sodium. Always ask for them on the side or swap for a simple oil-and-vinegar combination.
- Bread and rolls: Even though they don't taste salty, bread can be a surprisingly large source of sodium, especially when consumed in volume. Consider skipping the bread basket.
- Condiments: Ketchup, mustard, and pickles are all high in sodium. Use them sparingly or opt for lower-sodium versions you bring yourself.
Conclusion
Eating out while on a low-sodium diet is entirely possible with a bit of foresight and clear communication. The key is to prioritize fresh, simply prepared foods and take control of your sauces and seasonings. By checking menus online, knowing which cooking methods to favor, and confidently making requests to your server, you can enjoy a flavorful, heart-healthy meal at a restaurant. Focusing on options like grilled meats and steamed vegetables, while avoiding high-sodium pitfalls like cured meats and processed sauces, empowers you to dine out without compromising your health goals. For more detailed information on sodium, visit the American Heart Association's website.
