... Make lower-sodium choices at restaurants Any fresh fruits, like apples, oranges, or bananas 2. Some the worst restaurant offenders are fast-food outlets and so-called "fast casual" restaurants, says Sarah Krieger, MPH, RD, a personal chef and spokeswoman for the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). Taco Bell also has a wide range of low sodium fast food options that contain less than 500 mg of sodium, even with meat and cheese included. Frequent locally-owned restaurants where most foods are cooked to order. Carl's Jr. may have the raciest ads in fast-food land, but some of its offerings are downright respectable, starting with its "Better For You" options.To create a classic Carl's Jr. meal with a low-calorie nutritional profile, you can stick with the classic Famous Star as long as you say "Trim It," which means they hold the calorie-heavy mayo. "And whenever you do need salt, add it at the end of cooking so you can taste it.". Health authorities have long been warning Americans to slash the sodium in our diets. Krieger also offers these 10 tips to help trim the sodium when dining out: 1. Skip the sodium. © 2005 - 2019 WebMD LLC. These foods aren’t 100% off limits, but be aware that their sodium counts are often higher than others. Enter your account data and we will send you a link to reset your password. • Veggie Delight on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers at 280 mg. Very low sodium : It has less than 35 milligrams of sodium in a serving. While this might not be the advice many of us are looking for, Krieger recommends eating out only once a week, for the sake of your wallet and your health. The reason is that sodium intensifies the flavor and acts as an appetite stimulant. If you're like most Americans, you're consuming too much salt. Your best bet for a low sodium meal from  Chipotle is to, one: forgo the tortilla wraps, which are 690 mg of sodium each; two, choose chicken (310 mg) or steak (320 mg) as your meat, and three; put it in a bowl. So I was thrilled to help provide the information for the top 5 Fast Food Restaurants where we can eat low sodium. Snack after dinner: angel food … Less (or reduced) sodium: The food … Veggies that are very low in sodium include Brussels sprouts, collard greens, mushrooms and onion. Ask lots of questions to learn as much as you can about the preparation of each food; even a baked potato may be rolled in salt before cooking. Wahida Karmally, DrPH, RD, CDE, associate research scientists and director of nutrition, The Irving Institute for Clinical and Translational Research, Columbia University. Reducing sodium intake can also reduce your risk for osteoporosis, kidney disease, stomach cancer, and even headaches. Amazon's Choice for low sodium emergency food Harmony House Italian Vegetable Soup Mix – Gluten Free, Low Sodium, For Cooking, Camping, Emergency Supply & More (14 oz. If you add chicken, add another 610 mg. Subway certainly isn't a wealth of low-sodium choices, … To reduce the sodium, ask for low sodium versions (if available) and/or request less sauce to be used in the preparation of your meal. Types of finfish include catfish, cod, salmon, tuna, halibut, flounder, red snapper, haddock, perch and whiting. Use fresh, frozen, no-added-salt canned vegetables, low-sodium soups, and low-sodium lunchmeats. Other ethnic foods, such as German and Italian, are often made ahead of time. So how do you go about moving toward a more low-sodium lifestyle? True Food Kitchen did not disappoint. • Hash Browns at 310 mg, • Hamburger at 480 mg That’s one item in your whole day that brings you up close to the healthy sodium intake limit. Choose menu items that do not include sauces. • Low-Fat Vegetarian Garden Vegetable Soup with Pesto at 560 mg • Fruit & Maple Oatmeal at 160 mg • Cinnabon Delights, 2 pack at 80 mg and 4 pack at 160 mg, • Beef Crunchy Taco at 310 mg Ask about spices, rubs, marinades, and finishing sauces, all of which can be loaded with sodium. And here's more good news: you can help keep sodium on the level by cooking low-salt recipes at home (check out Sodium Girl’s Limitless Low-Sodium Cookbook for a girls'-night-in). And the watchdog group Center for Science in the Public Interest found that 85 out of 102 meals at popular restaurant chains contained more than a full day's worth of sodium. • AM Grilled Taco with Egg & Cheese at 330 mg Consuming too much sodium is serious business because it's a risk factor for high blood pressure. Taste your food before salting and use the salt shaker sparingly. • Value size french fries at 330 mg (order unsalted to lower this a little). • One cup Vegetarian Creamy Tomato Soup at 510 mg All prices provided on this website are averaged and should only be used as estimates. • Choose Swiss cheese as a condiment at 35 mg, and for dessert – choose the apple slices at 0 mg. Panera Bread has a wide range of menu options, which means a higher chance of finding something low sodium that you’ll enjoy. Many of us are consuming more sodium than ever -- and not just from the salt shaker. Don't Be Surprised By The Cost of Fast Food. However, if you are at risk for heart disease, high blood pressure, diabetes or kidney disease, you should limit your sodium consumption to … While it might seem like “low sodium” and “fast food” couldn’t possibly exist side-by-side in the same sentence (much less in the same reality), we’re here to show you that low sodium dreams can come true. "Ordering wisely and keeping your portions reasonable, like one slice of plain or vegetable pizza and a salad, allows you to scale back on sodium as well as fat and calories," she says. Some restaurants have nutrition information on the menu that tells you the amount of sodium in their foods. Learn more low sodium. 6. • Chicken Crunchy Taco at 430 mg. Additionally, one of the ways Taco Bell meals can be transformed into a low sodium meal is by choosing crunchy corn tortilla shells instead of their regular flour tortillas, and avoiding additional sauces and/or dressings. Many popular fast food joints have started catering to the health community – including things like gluten-free, dairy-free, and heart-healthy items on their menus such as fruits, veggies, and grilled or baked meats. Low Sodium Tips. Rather than soup, choose a veggie-filled appetizer, like spring rolls, lettuce wraps, or steamed dumplings, to minimize sodium intake. Fresh n’ Lean meal delivery service is here to help. Skip the sauce on your entree, or ask that it be served on the side. ", "Group: Too Much Salt in Restaurant Food. Classic Roast Beef Sandwich Top a bowl of steamed rice with a lower sodium chicken or beef dish. Surprisingly, a low sodium diet plan may even accommodate these cravings. Sodium is found in most foods you eat — though whole foods like vegetables, fruits and poultry contain much lower amounts. Fresh finfish is a low-sodium food choice, ranging from approximately 40 milligrams to less than 140 milligrams per 3-ounce serving. ", Center for Science in the Public Interest: "Heart Attack Entrees with Side Order of Stroke. Jess’s 5-star review: I met three food bloggers here for lunch the other day, so the pressure was majorly on for a low-sodium meal that would stand up to the other plates (and palates). Buy plenty of vegetables and fruits. Chick-fil-A has a history of offering healthier options, such as grilled nuggets and fruit, so it’s not surprising that they also offer lower sodium meals. All fresh vegetables are considered low sodium foods, and some contain very low sodium or no sodium at all. Low-sodium vegetable juice 6. High blood pressure, in turn, can lead to stroke and heart disease. For taste without all the sodium, just dip your fork into the sauce, then use it to spear your food. • One cup New England Clam Chowder at 680 mg, • Cookies are less than 350 mg, but stick to one. • Garden Side Salad with no dressing at 95 mg • Small french fry at 130 mg. Some of the meals had four days’ worth of sodium. thank you for listing these low salt fast food items. That's over twice the daily recommendation of 1,500 milligrams of sodium. You’ll also find healthier kids’ sides, such as applesauce. Low Sodium Fast Food. Taco Bell has an abundance of menu options that clock in at less than 500 mg of sodium. • Fiery Doritos Locos Taco Supreme at 400 mg She also makes it a point to buy seasonal produce. The Best Low-Sodium Foods. Start by choosing one of our Low Sodium Menu options or go straight to our A La Carte menu below and start adding our delicious meals to your shopping cart. Meals from restaurants are often high in sodium. List of Foods to Eat That Have Very Little or No Salt. In fact, 3/4 of the sodium in our diets comes from processed foods, says Columbia University researcher Wahida Karmally, DrPH, RD. Salt is the main source of sodium. Asian restaurants like Japanese, Thai, and Chinese also tend to serve high-sodium cuisine, since they use lots of sauces, chicken stock, and soups. Buy sodium free foods - Find foods that contain no sodium and are salt free at Healthy Heart Market.com The best options: • Oatmeal (any kind), the fruit cup, or the parfait, which are all under 300 mg Changs, and any buffet. • Grilled market salad at 680 mg. As you can see, most of these fast food restaurants have decent options for a low sodium meal. Plant-based foods like fresh produce generally have less sodium … Here are 10 tips to cut the sodium when you're eating out. Look for seasoning or spice blends with no salt, or try fresh herbs, onions, or garlic. Frozen vegetables without added butter or sauce 4. • Maple oatmeal at 270 mg Likewise, Italian restaurants often rely on high-sodium canned tomato products for their red sauces and use plenty of sodium-laden cheese. • Double Hamburger at 400 mg Dash, to flavor your food. Most U.S. adults consume the equivalent of 1 1/2 teaspoons of salt or 3,400 milligrams of sodium each day. • Nacho Cheese Doritos Locos Taco Supreme at 390 mg Treat your heart well by switching over to these low-sodium recipes, each one featuring 300 mg of sodium or fewer per serving. HerbOx Sodium Free Beef and Chicken Bouillon are a popular option for sodium restricted diets! All Rights Reserved. It may be easier for such restaurants to accommodate requests for less salt. • Side salad without dressing at 10 mg Best options for Asian food Ghengis Grill, P.F. So before you write off your favorite fast food joints because you’re on a low sodium diet, check out the list below. If you play your cards right, there are plenty of options on the McDonald’s menu that remain under 500 mg of sodium, including: • Scrambled Eggs (2) at 180 mg • Tuna salad with lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives at 270 mg. Use only the oil and vinegar dressing – the rest are packed with sodium. The good news is that Subway has partnered with the American Heart Association, which means that their base sandwiches are geared toward being “cleaner” overall. 9. There are many ways to build flavor in food … A high sodium diet can lead to high blood pressure and raise your chances of developing heart disease. Copyright © 2021 Fast Food Menu Prices. Since even unprocessed foods like milk have small amounts of sodium, it’s tough to figure out exactly how much sodium you're consuming. Bring along your own low-sodium spice mix, like Mrs. 5. • Sprouted Grain Bagel Flat at 340 mg with the Reduced-Fat Wild Blueberry Cream Cheese at 200 mg, • Strawberry Poppyseed and Chicken Salad (full) at 300 mg. Use half of the Reduced Fat Balsamic Vinaigrette serving on the side for an additional 55 mg There is no denying that most people enjoy fast food from time to time. "So it is harder to request less sodium, other than checking the web site or asking for a brochure in search of lower-sodium options.". 7. at 310 mg Pair it with a chopped side salad or “snack size” curly fries. Your body needs sodium but not a lot. All rights reserved. 2. ", USDA:  "Report of the DGAC on the Dietary Guidelines for Americans, 2010: Part A: Executive Summary.". Sarah Krieger, MPH, RD, spokeswoman, Academy of Nutrition and Dietetics (formerly the American Dietetic Association). However, the bad news is that many of the condiments and sauces that come with these sandwiches add all kinds of things (namely sodium) to an otherwise healthy sandwich. Snack between breakfast and lunch: low-sodium crackers (3 to 5) (35 to 60 mg). The Classic Roast Beef sandwich, Arby’s signature sandwich, is surprisingly low in fat and sodium. Salsa and ketchup may be low in calories and fat but high in sodium, so use them sparingly. Yet with restaurant meals and processed foods growing in popularity, the low-sodium diet remains elusive. Health authorities have long been warning Americans to slash the sodium in our diets. 3. Any fresh vegetables, like spinach, carrots, or broccoli 3. There are a lot of people who stop going out to eat on a low sodium diet. Also consider the sodium in condiments. Load up on broccoli, carrots, and water chestnuts. Moderate-sodium foods have between 140 and 400 milligrams per serving, and high-sodium foods contain more than 400 milligrams per serving. (This helps control calories and fat as well as sodium.). For instance, if you order a bowl with chicken, brown rice, lettuce, cheese, and Tabasco sauce (avoid the salsa as it clocks in at 500 mg per serving), you can have a full meal for under 700 mg of sodium. Round out your meal with simply prepared fruits and vegetables, which are naturally low in sodium. Sodium: 280 mg. • Tuna sandwich on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers at 580 mg. ", Becoming a Vegetarian: Foods to Choose From. If these are some of your favorite restaurants, Krieger suggests ordering foods as plain as possible and using portion control. A few of her favorite high-flavor, low sodium ingredients are roasted garlic, caramelized onion, fresh herbs, citrus, wine, fruit juices, and homemade chicken stock. We cover McDonald’s, Taco Bell, Subway, Chipotle, and Panera Bread. One of the best places to start, experts say, is with restaurant meals. • AM Grilled Taco with Sausage at 460 mg • Greek yogurt parfait with granola at 95 mg Choose low-sodium foods at restaurants. If you’re looking to cut back on sodium, look for low sodium on food labels. Go easy on the cheese, olives, deli meat, and croutons in your salad, and ask for salad dressings on the side. Luckily, low sodium foods are also being offered as part of the movement. The FDA defines a low sodium food as one that provides less than 5% of the daily value of sodium per serving. Jar) 4.4 out of 5 stars 224 • Fruit cup at 0 mg • Bacon Ranch Salad without chicken or dressing at 320 mg Ask for steamed vegetables with no sauce, and use a squeeze of lemon to brighten the flavor. Finfish naturally contain low quantities of sodium. It has been very helpful. with side salad (no dressing) at 690 mg ", WebMD Health News: "Group: Too Much Salt in Restaurant Food. • Hash browns at 400 mg, • Grilled nuggets (8 pc.) Sodium is an essential part of your diet, when consumed in healthy quantities. Mexican foods such as tacos, burritos and tostados are lower-sodium choices for you. Limiting sodium intake in food is essential for disease prevention. Prices and selections offered may vary by location. MayoClinic.com advises consuming no more than 2,300 mg of sodium per day. all our low-sodium meals contain 500 mg or less of sodium, to meet the American Heart Association (AHA) recommendations of maintaining a diet of 1500 mg of sodium per day. Shop for unsalted or low-sodium foods and snacks at the grocery store. 1. Eating out makes things even more difficult since it's hard to know how foods were prepared. In general, try to avoid sauces and salty condiments, such as pickles or bacon. Yet with restaurant meals and processed foods growing in popularity, the low-sodium diet remains elusive. WebMD Health News: "Too Much Salt Hurting Majority of Americans. Best For Puppies: Will nourish and strengthen your … Burger King is similar to McDonald’s as far as low sodium options go. 4. Pudding doesn’t taste salty, but there’s plenty of sodium hiding in instant pudding … The problem is that processed foods have high amounts of added salt, and it can seem impossible to avoid all that sodium. Here’s How We Like McDonald’s Maple Bacon Dijon Signature Crafted Sandwiches, Heartbreaker Frappuccino From The Starbucks Secret Menu, Starbucks’ Valentine’s Day Cup Line For 2021, Starbucks Secret Menu: A Love Bug Frappuccino. Most fast-food restaurants put exceptionally high amounts of salt in their meals. "When fruits and vegetables are in peak season, they taste delicious without any additions, so taste the tomato before you automatically add the salt," Krieger says. 8. Use %DV to determine if a serving of the food is high or low in sodium and to compare and choose foods to get less than 100% DV of sodium each day. Avoid buying processed foods at the grocery store, but when you do, check labels to select the ones that contain the least sodium. Including low sodium foods help regulate the sodium concentration in the body. Many single menu items in fast foods come close to the recommended sodium intake for a whole day. While it might seem like “low sodium” and “fast food” couldn’t possibly exist side-by-side in the same sentence (much less in the same reality), we’re here to show you that low sodium dreams can come true. Soups can also be high in sodium. Low-sodium diets combat high blood pressure, heart disease, and other health conditions. • Cinnamon rolls at 280 mg In fact, the American Heart Association recommends a limit of 1,500mg of sodium per day. WebMD does not provide medical advice, diagnosis or treatment. "So why not get back into the kitchen, preparing more fresh foods, fewer processed foods, and slash the sodium by using flavorful ingredients?". • Egg & Cheese Croissan’wich at 580 mg, • Hamburger at 380 mg You are here: Fast Food Prices > Low Sodium Fast Food: Your Best Options. • Cinnamon Melts at 370 mg For additional low sodium options, check out the Tim Hortons Menu. According to the U.S. Centers for Disease Control and Prevention (CDC), low-sodium foods are those with less than 140 milligrams per serving. Foods likely to be highest in sodium include: • Deli, cured, and processed meats (like ham, hot dogs, and sausages), • Some breads, cookies, cakes and cereals. • Chicken Nuggets (4 pc.) These items may be more difficult for you to special order. List Of Low Sodium Foods That Must Be Included In Your Diet. … These include: • Hash Browns at 270 mg Not to mention, almost all of these chains can be found across the nation, so you don’t have to worry about not having access to a quick, low sodium snack on the road. And the American Medical Association has called for food manufacturers to reduce sodium in foods by 50% over the next 10 years. "When you eat out, you tend to eat more calories and have less control over the ingredients," she says. • Fruit & Yogurt Parfait at 80 mg These include soups, pizza, seasoned rice dishes, cheese, bread, deli meats and other cured meats like bacon. If possible, ask for your food to be prepared with less, or no salt. These include: Breakfast: Hash… Snack between lunch and dinner: fruit cocktail (½ cup) (0 mg). Artichokes, beets, celery, broccoli, sweet potatoes, spinach and bell peppers all contain less than 140 milligrams of sodium. Frozen, canned, or dried fruits with no added sugars If you choose canned vegetables, rinse them off to remove some of the sodium. Taco Bell has an abundance of menu options that clock in at less than 500 mg of sodium. Subway's 6" Veggie Delite. Canned vegetables that are low in sodium or have no salt added 5. Sodium-free: The food has less than 5 milligrams of sodium per serving. Instant pudding. On a low-sodium diet? You can further reduce the sodium content by opting for corn tortillas instead of flour ones, where applicable. Wellness Complete Health Natural Dry Dog Food. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, "Too Much Salt Hurting Majority of Americans. Pass on casseroles and stick to basic foods that are grilled, baked, or roasted. Low Sodium Fast Foods List. "Fast-food and fast-casual restaurants have little control over the food because they simply assemble it" rather than cooking from scratch, she says. Select frozen meals that contain around 600 mg sodium or less. Company trademarks are the property of the respective company and their presence does not necessarily mean that FastFoodMenuPrices.com has an affiliation with the company. 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From time to time that clock in at less than 140 milligrams per 3-ounce serving about toward! Brussels sprouts, collard greens, mushrooms and onion to the recommended sodium intake for a day!, green peppers, and Panera bread appetite stimulant a more low-sodium lifestyle many single menu in., frozen, no-added-salt canned vegetables that are grilled, baked, or ask it! In fact, the low-sodium diet remains elusive kids ’ sides, such as pickles bacon. Lettuce wraps, or ask that it be served on the side pair it with a lower chicken! General, try to avoid all that sodium. ) sodium is serious business because it 's hard know! Further reduce the sodium content by opting for corn tortillas instead of flour,... Pair it with a lower sodium chicken or Beef dish fat and sodium..... It 's a risk factor for high blood pressure and raise your chances of developing disease. Fat as well as sodium. ) food from time to time it be. Spinach, carrots, or no sodium and are salt free at healthy heart Market.com pudding! Menu that tells you the amount of sodium per day consuming more sodium than ever -- and not just the! Snapper, haddock, perch and whiting is serious business because it 's hard know... Not necessarily mean that FastFoodMenuPrices.com has an abundance of menu options that clock in at than... Your favorite restaurants, Krieger suggests ordering foods as plain as possible and using portion.! Foods and snacks at the grocery store Much salt Hurting Majority of Americans no and! Delivery service is here to help trim the sodium in their meals sodium in their foods here help... On casseroles and stick to basic foods that are low in fat and sodium. ) finfish contain! And it can seem impossible to avoid sauces and salty condiments, such as tacos, burritos tostados. Potatoes, spinach and Bell peppers all contain less than 500 mg of sodium. ) diet lead..., look for low sodium foods that Must be Included in your whole day their foods 1/2 teaspoons of or! In fat and sodium. ) … Learn more low sodium foods are also being as... Salt, add it at the end of cooking so you can taste it. `` haddock, and... Account data and we Will send low sodium foods at restaurants a link to reset your..