Heart Month: The Low-Sodium Dining-Out Script That Actually Works
Dining out while managing sodium intake doesn't have to mean sacrificing flavor or social experiences. This guide provides practical strategies backed by nutrition professionals to help reduce salt consumption when eating at restaurants. Learn the exact phrases to use with servers and discover which menu swaps can cut sodium by hundreds of milligrams per meal.
Say A Simple Low-Sodium Request
The most common way that I recommend my patients ask for less sodium when they dine is to say something like "I'm on a low-sodium diet for my blood pressure. Could you prepare this dish (meal) without adding any extra salt? And could you please put your sauces on the side?"
It works so well for several reasons. It's very quick, it clearly states what my patient needs, and restaurant workers will often be happy to accommodate requests like "no additional salt" or "sauces on the side". The clinical benefits of this method are quite significant, as removing added salt during cooking and/or sauces from a meal can reduce the overall amount of sodium in that meal by 40-60%. This can greatly help patients stay within their daily goal of around 1500mg of sodium per day, while still being able to eat out at restaurants, rather than having to completely avoid eating out.
Thank you
Dr. Seyed Hassan Fakher MD Preventive Health & Sports Medicine
https://www.linkedin.com/in/hassan-fakher-md-322615244/
https://www.invigormedical.com/contributor/dr-seyed-hassan-fakher-md/
Dr.fakher@invigormedical.com
Invigor Medical
Swap Pad Thai For Papaya Salad
I coach my hypertension clients to say, 'I'm following a heart-healthy eating plan right now - would it be possible to have this prepared with no added salt and any sauces on the side?' This simple phrase works wonders without making anyone uncomfortable. At Thai restaurants, I've had great success guiding clients to swap pad thai (often 2,000+ mg sodium) for a fresh papaya salad with grilled chicken and a request for 'no fish sauce, please.' My clients report the chefs are usually happy to accommodate, and they still get those vibrant Thai flavors without the sodium spike.
Choose Plain Method With Unbrined Protein
Choose cooking methods that keep salt away, like grilling, steaming, baking, or sautéing with little oil. Confirm the protein is not brined, injected, or pre-seasoned, since those steps load in sodium. Ask the kitchen to cook the item plain and to skip marinades unless they are salt-free. Request no added salt during prep, cooking, or finishing.
Pick sides that match the method, such as steamed vegetables or a baked potato without salty toppings. If the grill is used, ask for a clean surface to avoid salty residues from past items. Order a grilled or steamed dish with no brine and no added salt today.
Set A Clear Limit Under 600
Set a clear sodium limit of under 600 milligrams for the meal and say it up front. Ask for the nutrition facts or a low-sodium menu icon to guide the pick. If numbers are not listed, choose a smaller portion or share an entrée to keep the total in check. Request sauces and dressings on the side so only a small amount is used.
Skip cheese, olives, and pickled toppings that can push the count over the mark. Keep drinks simple with water, tea, or seltzer since some mixers add sodium. Tell the server your sodium target before ordering and ask for help meeting it today.
Use Herbs Citrus Pepper Instead
Build flavor with fresh herbs, lemon, lime, garlic, pepper, and a splash of vinegar. Ask the cook to season with these items instead of salty rubs, spice mixes, or premade sauces. Request a drizzle of olive oil and citrus at the end to brighten the dish without salt. Choose dishes that naturally welcome herb flavor, like fish, chicken, beans, and roasted vegetables.
If heat is wanted, ask for chili flakes or fresh chiles instead of soy sauce or hot sauces high in sodium. Taste before adding anything at the table to see if the herb blend is enough. Ask for herbs and lemon as the main seasoning and skip salty rubs tonight.
Avoid Cured Meats Broths Soy Sauces
Steer clear of foods that are salty by design, such as cured meats, pickled items, and soup broths. Avoid soy sauce, teriyaki, fish sauce, and miso, which can raise sodium fast even in small amounts. Pick fresh proteins like grilled fish or plain chicken, and build the plate with vegetables and whole grains. Ask for low-sodium swaps like vinegar, citrus, or a dash of sesame oil instead of salty condiments.
Choose noodle or rice dishes that are tossed with vegetables and oil rather than bathed in broth. If a dish usually comes with bacon, ham, or sausage, request a fresh alternative or extra vegetables. Skip the cured and broth-based options and choose fresh, simple builds today.
Request Completely Salt-Free Preparation Throughout
Ask for the dish to be prepared completely salt-free from start to finish. Explain that seasoning blends, pre-mixed spices, and finishing salts should be left off. Request plain ingredients and simple cooking, and add any safe flavors like lemon at the table. Confirm that the marinade, rub, and cooking water are also salt-free.
Ask for sauces on the side and taste first so only a small amount is used if needed. If a substitute is needed, suggest pepper, herbs, or vinegar instead of a spice mix. Use the phrase salt-free throughout the order and ask the server to note it clearly today.