Fast food might seem off-limits if you’re watching your sodium. But you don’t have to swear off the drive-through if you make smart choices.
“It’s all about balance and smart decision-making,” says Jamie Allers, MS, a registered dietitian with Hartford HealthCare’s Digestive Health Institute.
Here’s what you need to know about managing sodium at fast food restaurants, plus some tasty menu picks and easy swaps that keep your blood pressure in check without sacrificing flavor.
Sodium is more than just a seasoning.
Sodium may seem like the enemy of healthy eating, but it plays an important role in our bodies, including:
- Supporting cell function
- Ensuring nerves and muscles work efficiently
- Balancing fluids in the body
Guidelines recommend that adults limit their sodium intake to 2,300 mg per day to support these functions.
But how much is 2,300 mg really?
“Think of this as roughly one teaspoon of salt,” says Allers. “However, individual health needs might require a different amount.”
Most Americans eat closer to 3,400 mg of sodium a day, which can spell trouble especially if you have certain health conditions like:
- High blood pressure
- Heart failure
- Kidney disease
- Liver disease
- Diabetes
> Related: 10 Foods You Didn’t Know Are Packed With Sodium
4 Tips for a Low Sodium Fast Food Trip
1. Watch out for hidden sodium.
The challenge with limiting your sodium is that it’s often hiding in plain sight.
“Sodium isn’t just in the salt shaker,” explains Allers. “It’s already in many restaurant ingredients like packaged sauces, marinades, cheese, canned items, bread and meats.”
If you want to dodge these hidden sodium sources, a little preparation goes a long way.
“Check menus online before you go, or call smaller restaurants for details,” suggests Allers. “You might be surprised by what you find on the labels. The more ingredients there are, the more likely sodium is sneaking in. Keep it simple for a lower-sodium meal.”
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2. Opt for healthy, less processed options.
Fast food isn’t just burgers and fries. More and more healthy options are popping up on menus.
“Finding healthier options on the menu might seem challenging, but there are plenty of tasty items to choose from,” says Allers.
Here are her top low-sodium fast food tips:
- Choose grilled or broiled options instead of fried or salted ones.
- Watch out for super processed proteins like sausage.
- Skip the cheese and bacon.
- Opt for a side salad, but watch out for high-sodium toppings and dressings.
- Swap salted fries for a baked potato or unsalted fries
3. Customize your order.
If reducing sodium at your go-to fast food joint is on your mind, don’t be shy about speaking up.
Customizing your order is easier than you might think:
- Request grilled, broiled or steamed dishes instead of fried ones.
- Ask for sauces, seasonings and dressings on the side.
- Have them skip salting your food.
- Pass on high sodium condiments like mayonnaise.
4. Don’t be afraid to ask questions!
Are you still trying to figure out how to make your meal work for your dietary needs?
“It’s OK to ask questions!” says Allers. “Chances are, you’re not the first to ask, and restaurant staff often have helpful tips or alternatives. Don’t hesitate to request substitutions or different sides—many items can be tailored to your preference, even if they’re listed a certain way on the menu.”
