There are several ways to help reduce your sodium intake while eating out. Choices will vary with the type of eating situation. Successful sodium control can be achieved by following these steps to lower your sodium intake while dining out.

Ordering from a menu

• Request that your food be prepared without salt. Carry your own spice blend, salt-free seasoning or salt substitute.
• Choose food that requires minimal preparation, such as broiled, baked or roasted meats made without sauces, breading or batters. Order sauces and au jus on the side and use them sparingly.
• Try lemon juice or vinegar and oil for salad dressing or request that regular salad dressings be served on the side and use them sparingly. Carry your own low-sodium salad dressings that are available in individual packets.
• Choose fresh fruit or fruit juice for an appetizer.
• Choose beverages lower in sodium such as coffee, tea, milk, soda pop or lemonade. Avoid buttermilk, tomato juice and vegetable juice.
• Choose lean, fresh meats for sandwich fillings rather than processed meats and meat salads (chicken/tuna salads). Request fresh fruit, unsalted french fries, lettuce, tomato and onion for sandwich accompaniments in place of dill pickles and potato chips.
• Choose ice cream, sherbet, gelatin or fruit for dessert rather than higher sodium items such as pies and pastries.
• Avoid processed soups and gravies. They are likely to contain high amounts of sodium.

Fast-food restaurants

• Order a plain sandwich – hold the pickles, catsup, mustard, cheese and special sauces. Request lettuce, tomato and onion for garnish.
• Order unsalted french fries.

Salad bars

• Choose fresh vegetables or canned or fresh fruits as a major part of your meal.
• Choose vinegar and oil or lemon juice for salad dressing.
• Limit use of higher sodium ingredients such as bacon bits, pickles, cheese and meat salads.

Ethnic foods

• For Asian dining, choose menu items that are made to order. Request that food be prepared without salt, soy sauce or monosodium glutamate (MSG).
• Choose menu items that do not include sauces. Mexican entrees such as tacos, burritos and tostadas are lower sodium choices.
• The sodium content of other ethnic foods, such as German and Italian, is difficult to control since these foods may be prepared ahead of time.

Banquets

Request a low-sodium meal from the banquet organizer as soon as possible. If this is not possible, adjust your portion size according to the sodium content of the food. Compensate by choosing foods as low in sodium as possible prior to and following the meal.

Cocktail parties

• Choose more fresh fruits, fresh vegetables and natural cheeses.
• Limit your portion size of sauced and pickled foods.
• Choose cocktails low in sodium such as beer, wine or highballs. Avoid high-sodium mixers such as Bloody Mary, Vicky water, and margaritas served in glasses with salted rims.

Air travel

Order a low-sodium meal by calling the airline reservation office at least 24 hours prior to take-off. Upon boarding, notify the reservation desk agent and/or flight attendant of your request.

Guest in a home

• Notify host or hostess and explain your diet needs.
• Decrease portion sizes of foods higher in sodium. Compensate by choosing more foods lower in sodium prior to and after the meal.

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Rapid City Regional Hospital
Cardiac Services Department
353 Fairmont Blvd.
Rapid City, SD 57701
Phone:(605) 719-8045
Fax:(605) 719-4354