Dining out is an enjoyable way to socialize, celebrate special occasions, and take a break from meal preparation. For individuals following a low-sodium eating plan, restaurant meals can still be part of a healthy lifestyle. However, making informed choices is important because sodium levels are not always apparent from a menu description. The sodium content of a meal often depends on preparation methods, ingredients, seasonings, and sauces. Consider the following strategies to help reduce sodium intake when dining out.
- Review nutrition information when available. Many fast-food restaurants and chain restaurants provide nutrition facts, including sodium content. Use this information to compare options and select lower-sodium menu items.
- Taste food before adding salt. Many restaurant meals already contain significant amounts of sodium. If additional flavor is desired, consider using black pepper, herbs, spices, or lemon juice instead of salt.
- Choose lower-sodium side dishes. Request vegetables prepared without added salt or select fresh fruit when available.
- Be mindful of menu descriptions. Terms such as pickled, brined, cured, smoked, barbecued, broth, au jus, soy sauce, miso, and teriyaki often indicate higher sodium content. Foods that are steamed, baked, grilled, poached, or roasted may be lower in sodium.
- Practice portion control. Larger restaurant portions can contribute to excessive sodium intake. Consider ordering a smaller portion, sharing a meal, or boxing half of the entrée before beginning to eat.
- Ask questions about preparation methods. Some cultural cuisines, including Asian and Mexican dishes, may contain higher amounts of sodium. Restaurant staff can often recommend lower-sodium options or modifications.
- Balance sodium intake throughout the day. If dining out for one meal, choose lower-sodium foods at other meals and snacks to help stay within your daily sodium goals.
- Limit fast food and take-out meals. Enjoy these foods occasionally while emphasizing home-prepared meals more often.
- Understand common types of salt. Table salt, kosher salt, Himalayan pink salt, sea salt, garlic salt, and seasoned salt all contain sodium, although the amount per teaspoon can vary based on crystal size, density, and brand. While these salts differ in flavor, texture, and appearance, they should all be used in moderation as part of a healthy eating pattern.
Approximate Sodium Content per Teaspoon of Salt
- Table Salt: 2,330 mg
- Fine Himalayan Pink Salt: 2,200 mg
- Fine Sea Salt: 2,120 mg
- Coarse Kosher Salt: 1,920 mg
- Garlic Salt: Approximately 1,900 mg (varies by brand)
- Seasoned Salt: Approximately 1,600 to 2,000 mg (varies by brand)
Making thoughtful choices when dining out can help support heart health and reduce overall sodium intake without sacrificing the enjoyment of eating away from home.
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