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Tips for Using the DASH Diet While Dining Out

Updated: Dec 9, 2021

A key feature of the DASH diet is cutting back on salt.

Because salt often enhances flavor, it typically gets heavy use in restaurant meals.

When you dine out:

  • Ask that your food be prepared without added salt, MSG or salt-containing ingredients.

  • Be alert for ingredients, cooking styles and labels that suggest an item may be high in salt. For example, watch out for foods that are pickled, cured or smoked, or dishes that contain soy sauce or broth.

  • Don't use the saltshaker.

  • Limit condiments that are high in salt, such as mustard, ketchup, pickles and sauces.

  • Opt for fruits and vegetables instead of salty appetizers.

  • Avoid oversized portions

  • Substitute an appetizer for an entrée

  • Choose items that are grilled, broiled or steamed. Avoid those that are fried or battered

  • Choose healthier side dishes, such as baked potato or fresh fruit

Source: Mayo Clinic

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