Get the Salt Out (66 page)

413
Barbecue sauce.

414
Breaded or battered entrees.

415
Butter sauces, cheese sauces, gravies, or
au jus.

416
If you unknowingly order an entree that comes with breading, topping, or a salty sauce,
scrape away as much of it as possible before eating. This coping strategy is particularly helpful when you’re in a social situation in which it would be awkward to send the entree back.

417
What are the best side dishes to order? A
double order of steamed vegetables—or a salad and a baked potato—with toppings on the side.
One Salt Shaker.

418
To season a potato or vegetables,
you can use butter or sour cream, but try to limit yourself to one teaspoon of either. Even if you use salted butter (the kind which is usually served in restaurants), limiting yourself to one teaspoon will hold down the salt (and fat) content of the meal considerably.
One to Two Salt Shakers.

BONUS TIP:
If you do use salted butter in a restaurant, refrain from adding any extra salt at the table.

419
When you eat in restaurants, it’s up to you
to avoid foods that commonly contain hidden MSG and excessive salt. Many restaurant workers may tell you that an entree doesn’t contain
MSG or salt, but they often are unaware that packaged products used in the preparation of that food are laced with these two sources of unhealthy sodium. A good rule of thumb is to avoid eating restaurant food made from the same high-sodium ingredients that you would avoid buying in supermarkets.

420
Order fruit for dessert.
(This choice is free not only of refined salt but also of refined sugar, too!) A goblet of berries always makes an elegant finish to dinner, and so do melon slices or fruit cocktail. Even if you don’t see fruit on the menu, do not hesitate to ask for it. Most good restaurants have fruit in the kitchen and are more than willing to serve it to you.
One Salt Shaker.

421
No matter how careful you are when you eat in restaurants,
expect that you probably will consume a little more sodium than you do at home. If you understand this, you can prepare for it: when you know you’re going to go out for dinner, eat as many low-sodium natural foods as you can the rest of the day to protect yourself from the excess sodium you may receive in that one meal. This coping strategy also should help you keep your sodium intake for the day underneath the maximum 2,400 milligrams.