Reducing sodium intake while dining out is achievable with mindful food choices. By focusing on fresh ingredients and being aware of high-sodium add-ons, you can significantly lower the sodium content of your meal.
Choose Your Meal Components Wisely
Make fresh vegetables or canned or fresh fruits a significant portion of your plate. These options are naturally lower in sodium compared to many prepared dishes or processed sides.
Select Lower-Sodium Dressings
When enjoying a salad, opt for simple dressings. Choosing vinegar and oil or lemon juice over creamy or pre-made options can help you avoid hidden sodium.
Limit High-Sodium Ingredients
Be cautious of ingredients known to be high in sodium and limit their use in your meal. These include items like:
- Bacon bits: Often processed and cured, contributing high sodium.
- Pickles: Preserved in brine, which is high in salt.
- Cheese: Many types of cheese contain significant amounts of sodium.
- Meat salads: Prepared salads like chicken or tuna salad often use ingredients and dressings high in sodium.
By consciously avoiding or minimizing these additions, you can make a notable difference in the overall sodium content of your meal.
Here's a simple comparison based on the reference:
| Choose More Of | Limit Use Of |
|---|---|
| Fresh vegetables | Bacon bits |
| Canned or fresh fruits | Pickles |
| Vinegar and oil dressing | Cheese |
| Lemon juice dressing | Meat salads (e.g., chicken, tuna) |
Making these simple substitutions and limitations when eating out can be an effective way to manage your sodium intake.
