How to Eat Less Salt or Low Sodium in Restaurants

Eating out can be a real pleasure. But sometimes it is difficult to stick to a special diet, such as low salt or low sodium. But if you know where that extra salt is hiding and what to ask for, you can stick to your diet and still enjoy a delicious restaurant meal.

Instructions

1. First of all, realize that some foods are naturally high in sodium. They are usually processed foods or preserved in some special way. Some of these high salt foods are pickles, olives, and even cheese. If you order any of these, enjoy them sparingly.

2. Foods that are breaded before they are fried, or fried and salted, are often high in sodium. These include onion rings, batter-fried fish, French fries, and tortilla chips. Avoid ordering batter-fried foods completely since the salt is probably already in the batter. You can ask whether tortilla chips or French fries (if supposedly made to order) can be served unsalted. Fast food restaurants may not be able to assist you on this.

3. 

   Sauces are a major source of sodium in restaurants. Ask for sauces, salad dressings, and gravies to be omitted or served on the side. Even in most fast food restaurants, you can ask for sauces to be omitted or served on the side. Note that prepared mustard is usually high sodium.

4. Soups are another big source of sodium. They are best avoided or enjoyed only in very small portions since they will not be cooked to order.

5. Your best choice for a main dish is probably meat, fish, or poultry cooked to order. Ask that it be cooked without sauces or added seasoning. If you want a taste of the sauce, ask for it to be served on the side. Just say "no seasoning," since seasonings may be all premixed (salt, pepper and herbs) to add at once. If you are do not enjoy unseasoned food, you can bring your own salt free seasoning to add.

6. For potatoes, rice, or vegetables, choose plain varieties. Ask that no salt be added during cooking and that any sauces be served on the side.

7. Ask if mixed dishes or casseroles are prepared from scratch for each individual. Often they are not, and they should be avoided. Surprisingly, many restaurants use already prepared dishes which are only heated up in the restaurant. They cannot be made to your order.

8. Even if made in-house, combination dishes like lasagna are usually cooked in large batches and have a lot of salt for several reasons. The meat is probably salted, as is the pasta, and the cheeses and sauces are probably high in sodium. You are better off with a simple meal of salad, vegetables, and meat, fish or poultry cooked to order. If you stay with these choices, you can enjoy a relaxing meal out without risking your health.