Eating out can be a challenge when you’re trying to manage your sodium intake, but with some careful planning and smart choices, you can still enjoy dining out while keeping your sodium levels in check. This article offers practical tips for making healthier choices at restaurants and fast food establishments to help you stay on track with your dietary goals.

Tips for Managing Sodium Intake When Dining Out

Research the Restaurant Menu: Before heading out, check the restaurant’s menu online if available. Many restaurants provide nutritional information, including sodium content, which can help you make informed choices before you even step foot inside.

Ask for Modifications: Don’t hesitate to ask your server for modifications to your meal. Requesting sauces and dressings on the side, opting for grilled instead of fried items, and asking for less salt to be added can significantly reduce the sodium content of your meal.

Choose Fresh and Simple Options: Opt for dishes that feature fresh vegetables, lean proteins, and whole grains. Meals with fewer processed ingredients and added sauces are generally lower in sodium. Look for options like salads (with dressing on the side), grilled chicken, or fish.

Be Cautious with Sauces and Dressings: Sauces, dressings, and condiments are often high in sodium. Request them on the side so you can control the amount you use. Alternatively, ask for low-sodium or vinegar-based dressings when available.

Avoid Fried Foods and Processed Items: Fried foods and processed items are typically higher in sodium. Choose baked, grilled, or steamed options instead. Avoid items like breaded chicken, salted snacks, and processed meats.

Watch Your Portion Sizes: Restaurant portions are often larger than what you might eat at home. Consider sharing a dish with a dining partner or asking for a half portion. Alternatively, you can take half of your meal home for later.

Opt for Water or Unsweetened Beverages: Soft drinks, iced teas, and other beverages can contain hidden sodium. Stick with water or unsweetened beverages to avoid additional sodium intake. If you prefer something flavored, try adding a slice of lemon or cucumber to your water.

Be Mindful of Side Dishes: Side dishes can be a hidden source of sodium. Choose options like steamed vegetables or a side salad instead of fries or potato chips. If you’re unsure about the sodium content of a side dish, ask your server for details.

Inquire About Cooking Methods: Ask how your food is prepared. Grilled, steamed, or baked options are usually lower in sodium compared to fried or sautéed dishes. Cooking methods that use minimal salt or added seasonings are preferable.

Balance Your Meal Throughout the Day: If you know you’ll be eating out and potentially consuming more sodium, balance your other meals for the day by focusing on low-sodium, nutrient-rich foods. This can help manage your overall sodium intake for the day.

Being mindful of sodium intake while eating out is achievable with some thoughtful strategies. By researching menus, asking for modifications, and choosing fresh, simple options, you can enjoy dining out without compromising your health goals. With these tips, you can make healthier choices and maintain a balanced diet while still savoring the experience of eating at your favorite restaurants.