First of all, we need to understand that eating out at restaurants is probably one of the least healthy choices we can make. Especially on a new diet. However, it is unavoidable.
Now a days, with the internet, apps, nutrition calculators, and nutritional menus, we can save ourselves from overdoing or sodium intake!
Below you will find a few meals that will help you to eat out with your family and friends without feeling left out!
Please keep in mind that each of these meals is subject to change milligram wise if you add, take away, or substitute items.
I myself have tried most of these items. They are a welcome addition to my low sodium diet as most of them still contain the max amount of salt per meal . However, we all know, food prepared by someone else always tastes better!
One more thing to keep in mind. Everyone’s daily sodium intake is different. Use your own discretion when figuring out which meal is best for you. For example, I can have up to 1800 mg of sodium per day. I do not typically eat breakfast. Therefore, I can have up to 900 mg of sodium per meal for lunch and dinner. This opens up quite a few possibilities. However, if you are on a 1500 mg sodium diet, and you eat all 3 meals per day, you may have to lower your sodium count per meal. You would be allotted 500 mg per meal with no snacks in between.
Now to get to the good stuff!
Can I eat low sodium at a Mexican restaurant??
There are a ton of different Mexican restaurants around. We all love Mexican food. But can you still eat it on a low sodium diet? Of course. You just need to know what and how to order! No I can’t give you specific entrees to order because most places have different items on the menu. However, I can tell you what I do and it seems to work out perfectly for me. So these are more just general guidelines when ordering.
- Corn Tortilla ALWAYS
- Ask for grilled chicken with no marinade and no seasoning. Just a plain chicken breast. Most places are happy to accommodate.
- When choosing toppings, steer clear of cheese unless you know how many milligrams are in it.
- I like to order 2 corn tortilla street tacos with a plain chicken breast. I top it with lettuce, onion, cilantro, and sour cream. By my calculations, that should come in at 225 mg per taco.
- Also, you can ask for unsalted fresh corn tortilla chips. Instead of dipping in salsa, see if they have fresh pico with no salt!
- You can also get a wide variety of salads. Again, ask for plain chicken breast. Make sure you get no cheese. Use your sour cream as your “dressing” and use it sparingly. You can add avocado to most salads for a tasty treat.
So not a ton of options, but enough to curb the craving and allow you to join your friends or family for a night out!