9 Tricks Reduce Salt Consumption When Eating at Restaurants

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Salt can be harmful to health if consumed in excess. The worst effect it can trigger high blood pressure. When eating at a restaurant you do not know how much salt content in foods.

Most fast food restaurants can not control the salt because they do not cook from scratch,” says Sarah Krieger, MPH, RD, a chef and speaker of the Academy of Nutrition and Dietetics (the American Dietetic Association).

Generally, restaurants serving Asian food with high sodium, such as a Japanese restaurant, Thailand, and China because many use the sauce, broth, and soup. Similarly, the Italian restaurant, they often rely on a high sodium content of canned sauce and sprinkled with cheese food.

If you really like the typical Asian or Italian food, Krieger suggested that the ordering of food you are sure bersodium low and control portions. “The message should not diet because appetite and keep your portions, for example, one slice of pizza or a salad of vegetables that do not contain much sodium, saturated fat, and calories,” said Krieger. To that end, Krieger provides nine tips that can help you keep your salt intake when eating in restaurants.

1. Ask

When ordering food you can ask the waiter or even over to the chef about the food to be served. Ask how to make the food and what spices are used. Is the sauce or potatoes given a lot of sodium? If yes, you should avoid using it to keep blood pressure in the body.

2. Eating at Local Restaurant

It easier to ask for a reduction in salt when eating in local restaurants. Usually food is cooked from scratch and used more pronounced flavor.

3. Want to feel the past is consumed Sauce

When you want to know whether excessive sodium in the sauce or not, you should dip the fork to feel it. If it feels too much, do not use ketchup on your food.

4. Choose a Sodium-Free Foods

You can choose foods that are free or contains very little sodium. Low salt content of food cooked with roasted or grilled.

5. A little soy sauce and sauce

In addition to the sauce, soy sauce can also contain high levels of sodium. Therefore, less additional flavor your food with ketchup or sauce when eating at fast food restaurants.

6. Taste the salt added to food before

Before adding seasonings such as salt, to taste better foods that are your first message. Not to pour too much salt can harm your health.

7. Bring a Low Sodium Salt

To keep sodium intake to avoid excessive, you should set up a low-sodium salt when eating at restaurants.

8. Add Menu with Vegetables and Fruit

You can add the vegetables and fruits into the diet that has been booked. Messages boiled vegetables and lemon as a complement.

9. As the message Fruits Desserts

Order fruit for dessert that diet is maintained. This helps you maintain an excessive sodium intake at meals in the ‘outside’.