Are there ways to avoid extra sodium?

Q: I’ve been noticing the sodium content in most restaurant foods is through the roof! It’s challenging to order a restaurant meal under 2000 mg of sodium for instance. Why is that? It isn’t all processed food. Even fresh ingredients cooked at restaurants are high in sodium. Are there ways to avoid extra sodium?

A: Unfortunately most restaurant and ready-to-eat meals are high in sodium. Salt is a flavor enhancer and is a relatively cheap way to make foods taste good. The current sodium recommendation for healthy adults is 2300 mg or less per day, which is about 1 teaspoon of salt. It is easy to see how sodium in foods can add up quickly.

What you can do:

• Ask for your food to be prepared with less salt at restaurants that cook to order. It is important for restaurants to hear this message from its customers.

• Look at the nutrition information posted on websites at chain restaurants and identify “better choices”.

• Ask for sauces and dressings on the side so that you have control over how much is added to your food. Or skip salad dressing and try oil & vinegar with a bit of black pepper instead. Enjoying sushi? Grab the green topped soy sauce for 1/3 less sodium and use sparingly.

• Eat more unprocessed foods such as fruits, vegetables, and whole grains which are naturally high in potassium. Potassium helps balance sodium in the body and most people don’t get nearly enough.

• Cook! You have control of the salt shaker in your kitchen. Emphasize fresh foods and season with herbs, spices, black pepper, and citrus juices for bolder flavor.

For more information on Sodium & Health visit www.hsph.harvard.edu/nutritionsource/salt/lower-sodium-and-salt/

Otherwise, send me your nutrition questions: 

Lauren@LongBeachBootCamp.com