My life prior to a low salt diet was rich with eating out for any and every occasion under the sun. Catching up with a friend, family gathering, returning to an old favorite restaurant, trying a new cuisine, a new restaurant, or just simply because “I didn’t feel like cooking today”. When I was diagnosed with Menieres, my eating out came to a sudden halt. Everything seemed off limits. Eating out on a low salt diet seemed like a life sentence. For the longest time, it made me really nervous at the thought of eating out.
In today’s bustling world, dining out is a common occurrence for most people. However, for those following a low-sodium diet, navigating restaurant menus can sometimes be challenging. But fear not, with a bit of preparation and know-how, you can enjoy dining out without compromising your dietary goals. Here are some tips to help you make low-salt choices when eating out:
1. **Choose Wisely**:
The first step to eating out on a low-salt diet is to select the restaurant and cuisine wisely. Research the restaurant beforehand to understand the types of food they serve and their cooking style. Opt for cuisines that typically use less salt, such as Japanese (think sushi). Look for cuisines featuring a menu of fresh ingredients and simple preparation methods, making them naturally lower in sodium. Cafes serving brunch options also usually have a good selection of lower in sodium options.
2. **Menu Investigation**:
Once you’ve chosen a restaurant, take the time to look up their menu online. Pay attention to keywords such as “steamed,” “roasted,” or “grilled,” as these cooking methods tend to be lower in salt compared to fried or sautéed options. And don’t overlook naturally low-sodium choices like salads or customizable meals, which let you control what goes in. For example, in Melbourne, Poke bowls or ‘make your bowl’ selections are popping up everywhere, offering plenty of low-sodium options. By strategically navigating menus and opting for these healthier choices, you can savor the flavors of dining out while keeping your sodium intake in check.
3. **Communication is Key**:
Don’t be afraid to reach out to the restaurant ahead of time to inquire about modifications to their dishes. Ask if sauces can be served on the side, ingredients omitted, or if the chef can prepare your meal without added salt. Many establishments are more than willing to accommodate dietary restrictions, so it never hurts to ask.
When the restaurants are able to accommodate, it is surprising the variety of dishes it can include. Chinese food is usually considered very salty with the liberal use of salt, soy sauce and even MSG. My experience is with a little communication, a few of my local Chinese restaurants are happy to make dishes such as fried rice, saute vegetables totally free of salt and soy. This proactive approach ensures that you can enjoy your meal out while staying within your sodium limits.
4. **Plan B**:
If it turns out that the restaurant cannot accommodate your low-salt needs, have a backup plan in place. Consider eating a small meal at home beforehand to curb hunger in order to prevent over consumption of high-sodium foods while dining out. This strategy allows you to socialize and enjoy the dining experience without compromising your dietary goals.
However, if you find yourself in a pinch and all else fails, remember the importance of staying hydrated. Providing you are not on a fluid restriction; drinking plenty of water can help flush out excess sodium from your body, mitigating its impact on your health. So, even if you indulge in a sodium-heavy meal, keeping up with your water intake can help balance things out.
By following these tips, you can navigate the world of dining out on a low-salt diet with confidence. Remember to choose restaurants wisely, investigate the menu, communicate your dietary needs, and have a backup plan in place. With a little preparation and mindfulness, you can enjoy delicious meals while maintaining your commitment to a low-sodium lifestyle. Bon appétit!
