Reducing sodium when eating out
Restaurant meals can be very high in sodium. Try the tips below to enjoy delicious meals while keeping sodium in check.
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Low-sodium tips for eating out
- Order a smaller portion or share your meal with someone.
- Ask for gravy, sauce, and salad dressing "on the side," and use only a small amount.
- Flavour your food with lemon or pepper instead of salt, sauce, or gravy.
- Ask for your meal to be cooked without salt or monosodium glutamate (MSG), a seasoning that is very high in sodium.
Choose healthier menu items
Try these easy food swaps to cut back on sodium and enjoy your meal.
|toppings like lettuce, onions, or tomatoes||cheese, ketchup, mustard, or pickles|
|grilled or roasted chicken||chicken wings or chicken fingers|
|salad with dressing on the side||salad with dressing mixed in|
|baked potato||French fries or onion rings|
|steamed rice, steamed buns, or dim sum rice noodle rolls served with sodium-reduced soy sauce on the side||fried rice or dim sum appetizers served with soy, hoisin, fish, or black bean sauces|
|stir-fry vegetables with garlic||stir-fry vegetables in oyster sauce|
|steamed fish||BBQ meat|
|wonton noodles or rice noodles||chow mein or fried noodles|
|roti or chapati||naan or parantha|
|tandoori dishes||curry dishes or biryani|
|grilled fish, meat, or poultry||lasagna or parmigiana dishes|
|pasta in garlic and olive oil||pasta in Alfredo sauce|
|vegetarian pizza||bacon or pepperoni pizza|
|fresh rolls||crispy rolls|
|mango salad||Tom Yum soup|
|steamed rice||fried noodles|
|chicken or beef satay||chicken or beef curry|
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