Tips for reducing salt intake by eating out.
Reducing salt intake can significantly reduce the risk of health problems associated with high blood pressure, which is a risk factor for heart disease and stroke – the cause of death for more than two thirds of people with diabetes.
Here are some tips that will help you reduce the amount of edible salt (sodium) when eating out:
Snacks.
Choose fresh fruits and vegetables.
Avoid soups and broths.
Avoid bread, muffins and toast with salt and butter.
Salads.
Choose fresh fruits and vegetables.
Avoid pickles, canned or pickled vegetables, canned meat, seasoned croutons, cheeses, salted sunflower seeds.
Order salad dressing separately and use them in small quantities.
The main dishes.
Choose simple dishes, including fried, grilled or baked meat, poultry, fish or shellfish.
Choose a simple vegetables, potatoes and pasta.
Ask your waiter about the possibility of choosing from the menu of dishes with low-salt diet and how food is prepared.
Do not go to restaurants that banned special cooking.
Avoid casseroles, mixed dishes, gravies and sauces.
In fast food restaurants do not order the special sauces, seasonings, spices and cheese.
Avoid salty flavors and decorations, such as olives and pickles.
Desserts.
Choose fresh fruit, frozen juices, sorbets, jellies, cakes, and simple.
Control the size of portions in restaurants.
In many restaurants often dish large enough to become dinner for two days.
When you eat out:
Ask for half or smaller portions.
Estimate by eye the size of the portions sufficient for you, put the extra aside and just ask for “a bag for the dog,” in which you can take the rest home.
If you order dessert, share it.
See Also
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