Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.
Get answers to your nutrition & healthy eating questions.
Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
Sodium is the main ingredient in salt. When you eat at home, it can be easy to lower the amount of sodium in the food that you prepare. Using nutritious ingredients, spices and herbs can go a long way to help you lower the amount of sodium you eat at home. But it can be much harder when you eat restaurant food. Read on for 10 tips on how to help you make lower sodium choices when dining out.
Restaurant food often has high amounts of sodium. In fact, over 75 percent of the sodium we eat comes from processed foods such as cheese, deli meats, pizza, sauces and soups. All of these foods are often offered in restaurants, fast food chains and take-out food.
We all need some sodium, but most of us eat about 3400 milligrams (mg) of sodium per day. This is more than double the amount of sodium we need.
Eating too much sodium can lead to high blood pressure, stroke, heart disease and kidney disease. Eating less sodium can help you and your family stay healthy and feel your best. People with health problems may need to aim for lower sodium intakes and should follow the advice of their doctor.
Here are some simple tips to help you limit the amount of sodium make healthy choices when dining out:
10. Try these easy ways to cut back on sodium when you eat out:
lettuce, onions or tomatoes on burgers, hot dogs and sandwiches
grilled or roasted chicken sandwich
salad with dressing on the side, or a baked potato
cheese, ketchup, mustard or pickles on burgers, hot dogs and sandwiches
chicken wings or chicken fingers
French fries or fried onion rings
Get the scoop on salt
Cut out the Salt
Top 10 lower sodium choices
For healthy recipes visit the collections at EatRight Ontario.
EatRight Ontario Registered Dietitians can provide you with healthy eating tips and factsheets on how to reduce sodium and manage health conditions like high blood pressure. Call 1-877-510-510-2 or send an email ask your question.
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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.