Introduction
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.
- Food can still taste good and be low in sodium.
What is a low-sodium diet?
Why is it important to limit sodium when eating out?
How can you avoid sodium when eating out?
Where to go from here
Return to topic:
What is a low-sodium diet?
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.
- True
- False
Continue to Why is it important to limit sodium when eating out?
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Eating out when you are on a low-sodium diet
Why is it important to limit sodium when eating out?
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.
- True
- False
Continue to How can you avoid sodium when eating out?
Return to Eating out when you are on a low-sodium diet
How can you avoid sodium when eating out?
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.
| 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.
- True
- False
- Grilled chicken, steamed vegetables, and a plain baked potato are all good choices when you eat out on a low-sodium diet.
- True
- False
Continue to Where to go from here
Return to Eating out when you are on a low-sodium diet
Where to go from here
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
| National Heart, Lung, and Blood Institute (NHLBI) | |
| P.O. Box 30105 | |
| Bethesda, MD 20824-0105 | |
| Phone: | (301) 592-8573 |
| Fax: | (240) 629-3246 |
| TDD: | (240) 629-3255 |
| E-mail: | nhlbiinfo@nhlbi.nih.gov |
| Web Address: | www.nhlbi.nih.gov |
The U.S. National Heart, Lung, and Blood Institute (NHLBI) information center offers information and publications about preventing and treating heart, lung, and blood diseases. | |
| 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. The AHA can provide brochures and information on support groups and community programs, including Mended Hearts, a nationwide organization whose members visit heart patients and provide information and support. AHA's Web site also has health information on various heart-related conditions. | |
| Heart Failure Society of America | |
| Court International, Suite 240 S | |
| 2550 University Avenue West | |
| Saint Paul, Minnesota 55114 | |
| Phone: | (651) 642-1633 |
| Fax: | (651) 642-1502 |
| E-mail: | info@hfsa.org |
| Web Address: | http://www.hfsa.org |
The Heart Failure Society of America represents the first organized effort by heart failure experts from the Americas to provide a forum for all those interested in heart function, heart failure, research, and patient care. | |
Return to Eating out when you are on a low-sodium diet
Credits
| Author | Robin Parks, MS |
| Editor | Kathleen M. Ariss, MS |
| Associate Editor | Pat Truman |
| Associate Editor | Terrina Vail |
| Primary Medical Reviewer | Caroline S. Rhoads, MD - Internal Medicine |
| Specialist Medical Reviewer | Stephen Fort, MD, MRCP, FRCPC - Interventional Cardiology |
| Last Updated | September 1, 2006 |
| Author: | Robin Parks, MS | Last Updated: September 1, 2006 |
| Medical Review: | Caroline S. Rhoads, MD - Internal Medicine Stephen Fort, MD, MRCP, FRCPC - Interventional Cardiology | |
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