Tip of the Day
Sodium on the Menu
It's difficult to know the sodium content of foods on restaurant menus, but it's important to be aware. Use these tips to try and consume less salt when you eat out:
- Taste your food before automatically adding salt. It may be more of a habit than you think!
- Move the salt shaker to another table.
- Flavor your food with a lemon wedge or even bring your own herb blend from home.
- Recognize menu terms that may indicate a high-sodium content such as pickled, smoked, au jus, soy sauce or in-broth.
- Go easy on condiments such as mustard, catsup, pickles and tartar sauce, and instead top your burgers and sandwiches with lettuce, onions and tomatoes.
- Ask the server to have your food prepared without added salt and ask for sauces and salad dressings on the side since they can be high in sodium.
- For salads use a splash of lemon or a drizzle of vinegar.
- Keep your order simple. Order broiled or grilled meat, rather than entrees cooked in sauces.
- Many restaurant chains provide nutrition information, including the sodium content, so do some research online before you head out.
To learn more about reducing sodium in your diet, consult a registered dietitian nutritionist in your area and visit our Decode the Sodium Label Lingo page on www.KidsEatRight.org.
Reviewed June 2013