For many people, eating out is
something they do to relax and socialize. You don't have to give this up when
you are on a low-sodium diet, but it is important to be more careful about what
you order in a restaurant. Sodium is not just in table salt. You can also find
it in sodium citrate, sodium bicarbonate (baking soda), and monosodium
glutamate (MSG). Asian foods often have MSG as well as soy sauce, which is also
very salty. But with some planning and helpful tips, you can still enjoy eating
out while limiting the sodium in your diet.
Key points
Restaurant foods are usually high in
sodium.
Most restaurants are willing to prepare your food with less
or no sodium, if you ask.
If you are on a
low-sodium diet, you need to limit your intake of salt and other forms of
sodium in the food you eat. Depending on your condition, your doctor will
probably limit your sodium to less than 2,000 milligrams (mg) a day. This can
be challenging for people who like to eat out, because processed foods,
including restaurant food, are often the biggest source of sodium in our diets.
Test Your Knowledge
The biggest source of sodium in most people's diets is
from adding salt to the food.
Sodium causes your body to hold extra water. This can make certain
conditions, such as
heart failure or
kidney disease, worse. For example, if you have heart
failure, too much sodium makes it harder for your already weakened heart to
pump and can lead to sudden heart failure. Fluid may build up in your
lungs-making it harder for you to breathe-and in your feet, ankles, legs, and
belly. Limiting sodium in your diet will make you feel better.
Test Your Knowledge
Too much sodium may cause your body to hold extra
water.
It
requires extra effort to avoid sodium when you eat out, because you can't
always tell by looking at the menu which items are high in sodium. It often
depends on how the restaurant prepares the meal, what ingredients they use, and
how much sodium they add. Here are some ways to avoid sodium when you dine
out.
Try to choose restaurants where the food is
made to order, instead of choosing fast-food or buffet-style restaurants.
Before you order, ask how the food is prepared and if the restaurant offers
low-sodium menu items. Often you can ask that your meal be prepared with no
added sodium.
Most fast-food restaurants have nutrition
information available, including sodium content. If you do eat at a fast-food
restaurant, ask for the nutrition information and choose lower-sodium
items.
Ethnic foods, such as Asian or Mexican, often have lots of
sodium. You don't always have to give up these foods, but ask the server to
help you make lower-sodium choices.
When you eat out, try to eat
very low-sodium items the rest of the day. This will help you stay within your
sodium limit for the day.
Learn what food items are okay and which ones to avoid. For
example, 1 tablespoon of soy sauce has more than 1,000 mg of sodium, and 1
teaspoon of salt has about 2,000 mg of sodium. You can use the following list
and bring it with you to the restaurant. You may be able to substitute low-salt
or fresh menu items for those with higher sodium content.
Tips for eating out
Foods to avoid
Instead, choose or ask for...
Smoked, cured, and salted meat,
fish, and poultry
Fresh, grilled, baked, poached,
or broiled meat, fish, or poultry
Ham, bacon, hot dogs, luncheon
meats, and cheese
Fresh roasted pork, turkey, or
chicken
Canned vegetables
Fresh steamed vegetables with no
added salt. (Assume that cooked vegetables have added salt unless you ask for
them to be prepared without it.)
Condiments, such as pickles,
olives, tartar sauce, and ketchup
Sliced cucumbers, malt vinegar,
or low-sodium ketchup and mustard
Sauces, including soy sauce,
tomato sauce, au jus, and gravy
Low-sodium soy sauce, olive
oil
Salad dressings
Oil and vinegar, lemon juice, or
low-sodium dressing
Fast foods, including french
fries, pizza, and tacos
Plain baked potato, grilled
chicken sandwich
Soups and broths
Salads without croutons, bacon,
cheese, or olives
Any drink that contains tomato
juice, V-8, or Clamato. This includes alcoholic drinks like Bloody
Marys.
Orange juice, other citrus
juices, or soft drinks
Fried or seasoned
rice
Steamed plain rice. (Asian
restaurants often add salt to steamed rice. Be sure to ask for steamed rice
without added salt.)
Pasta with tomato
sauce
Pasta tossed in olive oil or with
fresh tomatoes
Ice cream, sherbet, frozen yogurt, and angel food cake are
all lower-sodium dessert choices.
Test Your Knowledge
When you are on a low-sodium diet, you can't eat out,
because restaurant food has too much sodium.
You can eat out when you are on a low-sodium
diet. But it does require extra effort, because you can't always tell by
looking at the menu which items are high in sodium. It often depends on how the
restaurant prepares the meal, what ingredients they use, and how much sodium
they add.
You can eat out when you are on a low-sodium
diet. But it does require extra effort, because you can't always tell by
looking at the menu which items are high in sodium. It often depends on how the
restaurant prepares the meal, what ingredients they use, and how much sodium
they add.
Grilled chicken, steamed vegetables, and a plain baked
potato are all good choices when you eat out on a low-sodium
diet.
Now that you have read this
information, you can make low-sodium food choices when you eat out. Talk with
your health professional about the changes to your diet. He or she may have
more suggestions and tips on how to avoid sodium when you eat out. You may also
want to meet with a
registered dietitian for more ideas about a healthful
diet for you.
If you would like more information on eating out when you
are on a low-sodium diet, the following resources are available:
Organizations
American Heart Association (AHA)
7272 Greenville Avenue
Dallas, TX 75231
Phone:
1-800-AHA-USA1 (1-800-242-8721)
Web Address:
www.americanheart.org
Call the American Heart Association (AHA) to find your
nearest local or state AHA group. AHA can provide brochures and information
about support groups and community programs, including Mended Hearts, a
nationwide organization whose members visit people with heart problems and
provide information and support. AHA's Web site also has information on
physical activity, diet, and various heart-related conditions.
National Institutes of Health Senior
Health
9000 Rockville Pike
Bethesda, MD 20892
Phone:
(301) 496-4000
E-mail:
custserv@nlm.nih.gov
Web Address:
www.NIHSeniorHealth.gov
This Web site for older adults offers aging-related
health information. The site was developed by the National Institute on Aging
(NIA) and the National Library of Medicine (NLM), both part of the National
Institutes of Health (NIH). NIHSeniorHealth features up-to-date health
information from NIH. In addition, the American Geriatrics Society provides
independent review of some of the material found on this Web site. The Web
site's senior-friendly features include large print, simple navigation, and
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