Tips on healthy eating when eating out.

Tips to Lower Salt Consumption

Eating less salt can substantially reduce the risk of health problems associated with high blood pressure, which is a risk factor for heart disease and stroke -- a cause of death for more than 2 out of every 3 people with diabetes.

The 2005 dietary food guidelines suggest decreasing daily salt intake to about a teaspoon a day. Here are some guidelines to follow to help you keep your sodium (salt) intake down when eating out:

Appetizers

• Select fresh fruit or vegetables.
• Avoid soups and broths.
• Stay away from bread and rolls with salty, buttery crusts.

Salads

• Select fresh fruits and vegetables.
• Avoid pickles, canned or marinated vegetables, cured meats, seasoned croutons, cheeses, salted seeds.
• Order salad dressings on the side and use small amounts of them.

Main courses

• Select plain foods including broiled, grilled, or roasted meat, poultry, fish, or shellfish. Select plain vegetables, potatoes, and noodles.
• Ask the server about the low-sodium menu choices and ask how the food is prepared.
• Request food to be cooked without salt or monosodium glutamate (MSG).
• Avoid restaurants that do not allow for special food preparation (such as buffet-style restaurants or diners).
• Avoid casseroles, mixed dishes, gravies, and sauces.
• At fast food restaurants, skip the special sauces, condiments, and cheese.
• Avoid salted condiments and garnishes such as olives and pickles.

Desserts

• Select fresh fruits, ices, sherbet, gelatin, and plain cakes.

Controlling Portion Size

Servings at many restaurants are often big enough to provide lunch for two days. When eating out:

• Ask for half or smaller portions.
• Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away.
• If you have dessert, share.

Reviewed by Certified Diabetes Educators in the Department of Patient Education and Health Information and by physicians in the Department of Endocrinology at The Cleveland Clinic.