Five swaps to help you cut the sodium when you eat out.
Slash the salt even when you eat out.
A lower sodium diet is achievable even when dining out with these five fast-food swaps.
Eating out regularly can make it challenging to reduce salt in your diet. Approximately 70% of the sodium we consume is already present in food when we purchase it, and restaurant meals contribute significantly to that intake. Additionally, it can be difficult to know the salt content of your meal just by looking at it. Fast food is also typically low in potassium-rich ingredients, like fresh fruit and vegetables, which help counteract the effects of salt on blood pressure.
The best way to choose lower sodium options is by checking the restaurant’s nutrition information. We've done some research to find five lower sodium alternatives at popular fast-food chains in Canada.
At: McDonald’s
Instead of: Cheeseburger with Large Fries (1,120 mg)
Try: Hamburger with Small Fries (690 mg)
Bonus: Ask for your burger without grill seasoning (salt and pepper) and for your fries without salt to further reduce sodium. You can also opt for a side salad instead of fries to save an extra 145 mg of sodium and increase your potassium intake.
At: Taco Bell
Instead of: Chicken Quesarito (1,390 mg)
Try: Chicken Soft Taco (550 mg)
Bonus: Skip the cheese to lower sodium and add pico de gallo and romaine lettuce for a potassium boost.
At: Wendy’s
Instead of: Southwest Avocado Salad (1,250 mg)
Try: 4-Piece Chicken Nuggets and a Sour Cream and Chive Baked Potato (535 mg)
Bonus: Add an order of apple slices for an extra 75 mg of potassium without additional sodium.
At: Subway
Instead of: 6-Inch Italian B.M.T. Sandwich (1,100 mg)
Try: 6-Inch Oven-Roasted Chicken Sandwich (540 mg)
Bonus: Ask for extra veggies like spinach, cucumbers, and bell peppers to add potassium and flavour without adding extra salt.