Transcript TIPS FOR EATING AWAY FROM HOME

TIPS FOR EATING
AWAY FROM HOME
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The obvious...don't use the saltshaker! The
pepper mill is okay. Or bring along your own
non-sodium seasoning.
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Be familiar with low-sodium foods so that you
can choose them when eating away from home.
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Contact your restaurant in advance. Food
prepared in advance often contains salt and
MSG.
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Request that your food be prepared without
added sodium. Steakhouses, like seafood
restaurants, may be a good choice since food is
most often prepared to order.
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Study the menu and don't be intimidated by the
food choices or the server...YOU ARE THE
PATRON! Ask how your selections are
prepared.
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Leave sauces, gravies and the like off an entree
or side dish, or ask to have items on the side.
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Be aware of foods that are “pickled”, “in cocktail
sauce”, “smoked”, “in broth”, in a “tomato base”,
creamed” or “in cream sauce”, “in cheese
sauce”, or au gratin” as they are often highsodium descriptors.
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Bring you own lunch so that you have control
over your food choices.
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Ask for nutritional information at fast foods
establishments, cafeteria or other restaurants.
In regards to fast foods, several of the
sandwiches contain 1500 to 2000 mg which
would meet your quota for the day.
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Request for “fresh cooked” meats and low
sodium cheese from your favorite deli counter.
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Be conscious of your serving sizes. Larger
serving sizes means more sodium.
ETHENIC FOOD TIPS
Chinese cuisine:
Limit regular soy sauce, duck sauce, plum
sauce, and MSG--they are high in sodium.
Instead choose reduced sodium soy sauce
sparingly. Also, most Chinese restaurants will
prepare food without MSG or sodiumcontaining seasoning if requested.
Japanese cuisine:
Unfortunately, the basis for much of its flavor is
soy sauce. Limit bottled prepared sauces such
as soy, teriyaki, or tempura. Instead reduce the
amount you use, switching to reduced sodium
soy sauce or switch to 'daikon' sauce. To make
this sauce, grate fresh daikon radish, add
lemon juice, chopped green onions, and a little
reduce sodium soy sauce if desired. Also, limit
commercial miso soups, instead preparing
miso soup at home with a lower-salt miso
paste. Limit pickled vegetables as well.
Mexican/Hispanic cuisine:
Replace high salted fish with fish marinated in
lime and no salt seasonings, such as fresh
garlic or garlic powder. Choose tortillas over
chips and taco shells. Ask for garnishes, like
cheese sauce and salsa, to be served on the
side.
Traditional Eastern Indian cuisine:
Traditional Indian cuisine uses more spices and
herbs than salt. Unfortunately, in the US
recipes are often altered to accommodate the
average American taste bud. In homemade
recipes simply omit the salt.
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ETHENIC FOOD TIPS
French cuisine:
Since most entrees are served with sauces,
which tend to be high in sodium, ask how that
sauce is prepared. Perhaps you can order it on
the side. Remember that French onion soup is
high in salt. Also, limit dishes labeled 'au
gratin' since they often come topped with
cheese.
Greek cuisine:
Where greek salads are concerned, feta
cheese, anchovies and olives are high in salt.
Have these items removed before serving or
ask for them on the side and use them
sparingly.
Italian cuisine:
Pasta filled with cheese or salty meat, as well
as cream and marinara sauces, often are
loaded with sodium. Selecting items that are
fixed to order or ordering sauces on the side,
may be your best bet.