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.
Did you know?
Our Sodium Detector can help you learn how much sodium is in the foods you eat.
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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