For those watching their sodium intake—whether due to high blood pressure, heart disease, kidney concerns, or general wellness—eating out can feel tricky. Restaurants often rely on salt for flavor, preservation, and preparation shortcuts. But don’t worry—eating out doesn’t have to mean a salt overload. With a little planning and awareness, you can enjoy a delicious meal that’s also kind to your heart and health. Here’s how to dine out low sodium without sacrificing flavor or fun.
1. Know Your Sodium Goals
Before diving into strategies, it helps to understand how much sodium is considered too much. The American Heart Association recommends no more than 2,300 milligrams of sodium per day, ideally aiming for around 1,500 mg for most adults—especially those with high blood pressure.
Considering that a single restaurant dish can sometimes exceed your entire daily limit, awareness and moderation are key.
2. Do Your Homework
Look up the restaurant’s menu and nutrition info online before you go. Many chain restaurants list sodium content for each dish, allowing you to make informed decisions in advance. If nutritional information isn’t available, look for items that are freshly prepared and request modifications when ordering.
Pro tip: Choose restaurants that are known for made-from-scratch dishes—these kitchens often have more flexibility in lowering sodium.
3. Communicate Clearly
Never be shy about asking how your food is prepared. Politely request:
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No added salt during cooking
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Sauces, dressings, and condiments on the side
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Simple preparations (e.g., grilled chicken with steamed veggies)
Most chefs are happy to accommodate dietary needs when asked. Just make sure you’re clear and respectful when requesting a low-sodium version of a dish.
4. Watch the Sauces, Dressings, and Condiments
These are often sodium landmines. Soy sauce, teriyaki, barbecue sauce, ketchup, and salad dressings can be incredibly salty. Even a tablespoon or two can add several hundred milligrams of sodium.
Better options include:
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Olive oil and vinegar
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Fresh lemon or lime juice
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Balsamic reduction (ask for low-sodium version)
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Herbs and spices
Ask for sauces on the side so you can control how much you use—or skip them entirely.
5. Skip the Breadbasket and Appetizers
Breads, rolls, and many appetizers (like soups, fried foods, and cheese-based starters) are often high in sodium. If you’re hungry when you arrive, ask for a small salad with olive oil and lemon or a side of fresh fruit instead of diving into the breadbasket.
6. Choose the Right Cuisine
Certain types of cuisine tend to be saltier than others. Here’s a quick breakdown:
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High-sodium risk: Chinese, Japanese (especially sushi with soy sauce), Mexican (with salty cheeses and chips), American diner food, fast food
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Lower-sodium friendly: Mediterranean, plant-based restaurants, farm-to-table spots, seafood places (with steamed or grilled options)
Look for places where you can customize your meal and where fresh, whole ingredients are the stars of the plate.
7. Prioritize Fresh Ingredients and Simple Dishes
Stick to meals that contain fresh vegetables, lean proteins, whole grains, and minimal sauces. Good low-sodium choices often include:
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Grilled chicken or fish with no added salt
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Steamed or roasted vegetables
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Baked potatoes (ask for no salted butter or sour cream)
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Salads with oil and vinegar dressing
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Brown rice, quinoa, or whole-grain pasta
Avoid items that are cured, smoked, pickled, or brined—these are often very high in sodium.
8. Be Cautious with “Healthy” Labels
Just because something is labeled “low-fat,” “gluten-free,” or “vegan” doesn’t mean it’s low in sodium. Always ask how the dish is prepared, and don’t rely solely on health labels to gauge sodium content.
9. Hydrate and Balance
If you do end up eating a meal that’s a little higher in sodium than you’d like, drink plenty of water throughout the day and include potassium-rich foods (like bananas, sweet potatoes, spinach, or avocados) in your next meals to help balance sodium levels.
10. Suggested Low-Sodium Meal Ideas by Cuisine
Here are some go-to low-sodium meal ideas across various restaurant types:
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American: Grilled chicken breast with steamed veggies and a baked sweet potato
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Italian: Whole grain pasta with olive oil, garlic, fresh tomatoes, and grilled vegetables
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Mexican: Grilled fish tacos (no cheese, light on salsa) with a side of black beans
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Asian: Stir-fried tofu with fresh vegetables, cooked in garlic and ginger (ask for no soy sauce)
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Mediterranean: Grilled salmon with tabbouleh and a cucumber-tomato salad, dressed in lemon and olive oil
11. Practice Portion Control
Even when you make good choices, the size of the meal matters. Split entrees, ask for a half portion, or box up half your meal to take home. Large portions = more sodium, even if the ingredients are relatively clean.
12. Bring Your Own (if you must!)
In more casual dining situations, don’t be afraid to carry your own low-sodium condiments—like a salt-free seasoning blend or low-sodium hot sauce. It’s a small move that can make a big difference in flavor and satisfaction.
Conclusion: Dining Out, the Low-Sodium Way
Dining out on a low-sodium diet doesn’t mean giving up great food—it just means making smarter choices. With a little prep, open communication, and a focus on fresh ingredients, you can enjoy your meals out while staying on track. Over time, your taste buds adjust, and you may even find yourself preferring food with less salt and more natural flavor.
