Nutrition 101 home

Note: if an * appears next to the sodium content of a HealthyDiningFinder.com dish, the amount listed reflects your request of “no added salt.” Many times, chefs add salt “to taste” while cooking or just before serving the dish. This request will eliminate the additional salt, but will not eliminate the sodium altogether, as some recipes are prepared in bulk and cannot be modified.

Sodium

Sodium is an essential mineral and electrolyte that supports many functions of your body. When consumed in moderation, sodium can be part of a healthy diet. In fact, the Recommended Daily Allowance (RDA) for sodium is 1,500 mg per day, which equates to 1 teaspoon of salt per day.

Looking for lower sodium Healthy Dining options? Visit our Sodium Savvy page to find a variety of menu items for less than 650 mg each.

Salt is composed of two minerals, sodium and chloride. It is the sodium, however, that tends to receive unfavorable attention due to its links to hypertension (high blood pressure). In the United States, nearly one in three adults has hypertension.

If your physician has suggested lowering your salt intake, here are some suggestions:

  • Flavor foods with black pepper, herbs, spices, and lemon juice.
  • Remove the salt shaker from your dinner table to avoid adding salt to your meals.
  • Limit your intake of salty snack foods such as potato chips, pretzels, salted nuts and popcorn. Instead have fresh fruits, carrot and celery sticks, graham crackers, or granola bars.
  • Limit or avoid high-sodium condiments such as soy sauce, steak sauce, teriyaki sauce, seasoning salts, and garlic salt.
  • Reduce the amount of pickled foods, cured meats, cheeses, and canned foods.
  • Read food labels carefully to determine the amounts of sodium.
  • Use lower sodium products, when available, to replace those with higher sodium content.
  • Add a minimal amount of salt while cooking, if any!
  • Try a salt substitute, like potassium chloride.

At home it is easier to monitor your sodium intake. When eating at a restaurant, though, you are no longer in control of your meal preparation.  Many restaurants do not provide you with information about the sodium content for their dishes.

Not to worry! Eating out can still be part of a reduced sodium diet with a few helpful tips:

  • Search for entrées with lower sodium levels, as noted in the HealthyDiningFinder.com nutrition charts.
  • Request “no added salt” when ordering your meal.
  • Ask for sauces and condiments on the side and add them sparingly.
  • Have only a few of those salty chips you might have at your favorite Mexican restaurant.
  • Reduce the amount of cheese added to your dish, whether soft or hard cheese.

 

Remember our suggestions for limiting your salt intake at home and be sure to use HealthyDiningFinder.com for lower sodium options at your favorite restaurants!