10 Tips for Low-Sodium Dining Out

Eating out while keeping your sodium intake low can be challenging, but it’s not impossible. Here’s how you can enjoy restaurant meals without overloading on salt:

• Check Menus Online: Look for nutritional info online or call ahead to find low-sodium options.
• Ask for Adjustments: Request no added salt, sauces on the side, and simpler preparations.
• Choose Better Starters: Opt for fresh fruits, raw veggies, or oil-and-vinegar salads. Skip salty appetizers like nachos or mozzarella sticks.
• Pick Healthier Mains: Go for grilled, baked, or steamed dishes. Avoid menu terms like “smothered” or “cheese-stuffed.”
• Smarter Sides: Request plain vegetables or salads with light dressings instead of salty sides.
• International Cuisine Tips: Skip soy sauce at Asian restaurants, cured meats in Italian dishes, and seasoned rice in Mexican meals.
• Flavor Without Salt: Use fresh herbs, citrus, or garlic for seasoning instead of salt.
• Fast Food Hacks: Compare sodium levels, skip cheese, and choose plain items like baked potatoes or grilled chicken.
• Use Apps: Tools like MyFitnessPal and Nutritionix can help you track sodium in restaurant meals.
• Balance with Home Cooking: Prepare low-sodium meals at home to offset higher-sodium restaurant dishes.

Dining Out and Lowering Your Sodium

1. Check Restaurant Menus Online

Planning ahead can help you steer clear of sodium-packed surprises. Many restaurants include nutritional details on their websites, making it easier to spot lower-sodium options. If you can’t find this information online, a quick call to the restaurant can help - ask about dishes with reduced sodium. Up next, discover how asking the right questions can make your search for low-sodium meals even easier.

2. Ask for Low-Sodium Options

Be upfront about your dietary needs - most restaurant staff are willing to adjust meals if you let them know in advance. Simply inform your server that you're following a low-sodium diet before placing your order.

• Request meals to be prepared with no added salt during cooking.
• Ask for sauces and dressings to be served on the side for better control.

For example, you can say: "Could you prepare this without added salt? I'm following a low-sodium diet."

Up next: Tips on picking appetizers and sauces that are naturally lower in sodium.

3. Choose Better Starters and Sauces

Starting your meal with the right choices can make a big difference in keeping your sodium intake in check. By selecting the right appetizers and condiments, you can set a healthier tone for the rest of your meal.

Smart Appetizer Options:

• Fresh fruit plates
• Raw vegetable platters
• Grilled mushrooms
• House salad with oil and vinegar
• Bruschetta (skip the added salt)

Appetizers to Skip:

• Mozzarella sticks
• Chicken wings
• French onion soup
• Spinach and artichoke dip
• Nachos

When it comes to sauces, many are loaded with sodium. A simple fix? Ask for sauces on the side so you can control how much you use.

Better Sauce Choices:

• Fresh lemon or lime juice
• Olive oil
• Balsamic vinegar
• Fresh herbs
• Pesto (request no added salt)

Even dishes that seem healthy can sometimes sneak in extra sodium. Stick to fresh, simple ingredients to keep your meal lighter and healthier.

4. Select Healthier Main Dishes

The way your main course is prepared can have a big impact on sodium levels. Let’s explore some preparation methods and tips to help you make better choices.

Preparation Methods to Prioritize:

• Grilled: Especially plain meats and seafood, as they’re often lower in sodium.
• Baked: Look for dishes baked without breading to keep sodium in check.
• Steamed: Vegetables and fish prepared this way are simple and lower in added salt.

Pay attention to menu descriptions - they often hint at hidden sodium sources. Here are some terms to watch out for:

Helpful Ordering Tips:

• Request Simpler Preparations: Ask for proteins to be cooked with just olive oil and fresh herbs.
• Customize Your Order: Consider these adjustments:
  • Skip seasoning blends.
  • Ask for sauces on the side.
  • Swap breaded items for grilled options.
  • Replace salty sides with fresh vegetables.
• Pick Fresh Proteins: Choose dishes featuring:
  • Plain grilled chicken breast.
  • Fresh fish fillets.
  • Lean cuts of beef.
  • Plant-based options like grilled tofu.

Even dishes that seem healthy can have hidden sodium. Don’t hesitate to ask your server about ingredients and preparation methods to ensure your meal aligns with your low-sodium goals.

5. Choose Smarter Salads and Sides

Salads can sometimes sneak in more sodium than you'd expect. To keep it in check, request dressings on the side so you can control how much you use. Go for oil and vinegar instead of cream-based dressings, which often have higher sodium levels. These tips apply to sides as well, helping you make healthier choices. Up next: how international restaurants provide low-sodium alternatives.

6. Order Wisely at International Restaurants

Exploring international cuisines can be a treat, but some dishes are packed with salt. Knowing what to look for can help you keep your sodium intake in check.

At Asian restaurants, soy sauce is a major source of sodium. Ask for sauces on the side or skip them altogether. Opt for steamed dishes like rice or dumplings to cut down on salt.

When dining on Italian food, steer clear of cured meats such as prosciutto and salami. Instead, go for dishes featuring grilled chicken or fish, and look for meals made with fresh, simple ingredients.

Mexican menus often feature these salty culprits:

• Seasoned rice (ask for plain rice as a substitute)
• Cheese dips like queso
• Pickled jalapeños and other preserved garnishes

No matter the cuisine, you can usually request modifications to make dishes healthier. Stick to meals prepared with fresh ingredients, and choose grilling or steaming over frying. Skip preserved toppings and ask for less salt to keep your meal balanced.

Most international restaurants are happy to accommodate dietary needs, so don’t hesitate to ask for adjustments to suit your preferences. Focus on fresh ingredients and straightforward preparation methods for a healthier dining experience.

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7. Add Flavor Without Salt

Cutting back on sodium doesn’t mean your food has to be bland. Many restaurants are happy to enhance flavor using herbs, spices, and citrus instead of salt.

Feel free to ask your server for options like fresh herbs or a squeeze of lemon or lime to add brightness to your meal without upping the sodium content.

Here are some ways to make your preferences clear:

"Can you season it with fresh herbs instead of salt?"
"Could I get lemon wedges on the side?"
"Would it be possible to use fresh garlic and herbs for seasoning?"

These small tweaks can make a big difference, letting you enjoy your meal while keeping your sodium intake in check.

8. Make Better Fast Food Choices

When eating fast food, you can still make healthier, low-sodium choices by tweaking your order and comparing menu items.

Pick Lower-Sodium Options
Check sodium levels in similar items to make informed choices. For example, Chick-fil-A's Grilled Chicken Nuggets have just 85 mg of sodium, while breaded nuggets can pack over 1,000 mg ^[1]. At Wendy's, a Plain Baked Potato has only 40 mg of sodium, compared to 480 mg in their french fries ^[1][5].

Customize Your Order

Making small tweaks to your order can cut down on sodium. Here are some examples:

Ask for sauces on the side to control how much you use. For instance, Chick-fil-A's Polynesian Sauce adds 110 mg of sodium, and Subway's Sweet Onion Sauce adds 210 mg ^[1][2]. Simple changes like these can make a big difference.

A 2023 study of 14 major fast-food chains revealed that the average combo meal contains 1,695 mg of sodium - about 74% of the daily recommended limit ^[4].

Healthier Breakfast Options
If you're grabbing breakfast, try McDonald's Fruit & Maple Oatmeal (150 mg) or scrambled eggs (120 mg). These are much lower in sodium than breakfast sandwiches, which often exceed 800 mg ^[1][3].

Smarter Snacks
For snacks, look for options like Chick-fil-A's Berry Parfait (85 mg) or fresh fruit sides. These choices are naturally low in sodium ^[1].

9. Use Apps to Check Sodium Content

Smartphone apps can make it easier to find lower-sodium options when eating out.

Top Restaurant Nutrition Apps

To get the most out of these apps, try these tips:

• Browse restaurant menus in advance to spot lower-sodium dishes.
• Compare sodium content across different serving sizes.
• Use substitution features to swap out high-sodium ingredients.

For example, Clean Eatz Kitchen offers complete nutritional info for their meals, making it easier to complement dining out with low-sodium meals at home.

These apps are helpful tools, but they work best when paired with your own mindful eating choices.

10. Balance Restaurant Meals with Home Cooking

Finding the right balance between eating out and cooking at home can help you manage your sodium intake. While restaurants provide convenience and variety, home-cooked meals give you complete control over the ingredients.

Tips for Flavorful, Low-Sodium Home Cooking

At home, you can skip the salt without sacrificing taste. Use fresh herbs, spices, and citrus to boost flavor naturally. Batch cooking is another great option - it saves time and ensures you have healthy, low-sodium meals ready for busy days.

Low-Sodium Convenience Options

If cooking every meal feels overwhelming, consider supplementing with pre-made options. Clean Eatz Kitchen offers chef-prepared, low-sodium meals designed by registered dietitians. These meals are made with fresh ingredients and shipped within three days to maintain nutrition and taste.

Practical Tips for Success

• Plan your restaurant visits and keep pre-prepared, low-sodium meals for busy days.
• Incorporate meal delivery services to simplify your routine.
• Track your weekly sodium intake to stay on target.
• Stock up on fresh herbs and spices to make home-cooked meals flavorful without adding salt.

Sodium in Common Restaurant Foods

Understanding sodium levels in restaurant meals can help you make smarter choices. Many restaurant dishes contain more salt than home-cooked meals, which can quickly add to your daily sodium intake.

A lot of sodium comes from unexpected places. Salt is often added to seasonings, marinades, and sauces. Even dishes that seem healthy might include extra sodium in dressings or toppings.

Sodium levels can vary widely from one dish to another. Check nutritional information when available, or ask your server about how dishes are prepared. This can help you choose options that better fit your dietary needs.

Pay attention to menu terms like grilled, steamed, no added salt, or light dressing. These keywords often point to dishes with lower sodium content, giving you more control over your intake when dining out.

Conclusion

Making informed low-sodium choices allows you to enjoy dining out while keeping your health in check. Paying attention to your options and ordering thoughtfully can make all the difference.

Research backs this up. In 2024, Clean Eatz Kitchen shared that customers who paired restaurant meals with their low-sodium prepared dishes lowered their daily sodium intake by 15% over three months ^[6].

To stay on track, consider balancing your restaurant visits with Clean Eatz Kitchen's portion-controlled, low-sodium meals.

"Clean Eatz Kitchen has supported my weight loss journey and helped instill great habits - I've lost over 20lb this year and always enjoy their menu of delicious, convenient and well-priced options."

• Clean Eatz Kitchen Customer ^[6]

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