How to Follow a Low-Sodium Diet When Eating Out continued...
If these are some of your favorite restaurants, Krieger suggests ordering foods as plain as possible and using portion control.
"Ordering wisely and keeping your portions reasonable, like one slice of plain or vegetable pizza and a salad, allows you to scale back on sodium as well as fat and calories," she says.
Krieger also offers these 10 tips to help trim the sodium when dining out:
1. Ask lots of questions to learn as much as you can about the preparation of each food; even a baked potato may be rolled in salt before cooking. Ask about spices, rubs, marinades, and finishing sauces, all of which can be loaded with sodium.
2. Frequent locally-owned restaurants where most foods are cooked to order. It may be easier for such restaurants to accommodate requests for less salt.
3. Skip the sauce on your entree, or ask that it be served on the side. For taste without all the sodium, just dip your fork into the sauce, then use it to spear your food. (This helps control calories and fat as well as sodium.)
4. Pass on casseroles and stick to basic foods that are grilled, baked, or roasted.
5. Salsa and ketchup may be low in calories and fat but high in sodium, so use them sparingly.
6. Taste your food before salting and use the salt shaker sparingly.
7. Bring along your own low-sodium spice mix, like Mrs. Dash, to flavor your food.
8. Round out your meal with simply prepared fruits and vegetables, which are naturally low in sodium. Ask for steamed vegetables with no sauce, and use a squeeze of lemon to brighten the flavor.
9. Go easy on the cheese, olives, deli meat, and croutons in your salad, and ask for salad dressings on the side.
10. Order sorbet or fruit for dessert.
Tips for Eating Low Sodium at Home
While this might not be the advice many of us are looking for, Krieger recommends eating out only once a week, for the sake of your wallet and your health.