TIPS FOR EATING AWAY FROM HOME

1. TIPS FOR EATING AWAY FROM HOME • The obvious...don't use the saltshaker! The pepper mill is okay. Or bring along your own non-sodium seasoning. • Be familiar with low-sodium foods so that you can choose them when eating away from home. • Contact your restaurant in advance. Food prepared in advance often contains salt and MSG. • 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. • 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. • Leave sauces, gravies and the like off an entree or side dish, or ask to have items on the side. • 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 high-sodium descriptors. • Bring you own lunch so that you have control over your food choices. • 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. • Request for “fresh cooked” meats and low sodium cheese from your favorite deli counter. • Be conscious of your serving sizes. Larger serving sizes means more sodium. Pasta

2. ETHENIC FOOD TIPS 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. S U S H I 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 sodium-containing seasoning if requested. 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.

3. 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. Pasta 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.