Low Sodium Fast Food: Making Healthier Choices on the Go

Fast foods represent the fastest growing segment of the food industry, as well as quick and easy choice of meals, and high amounts of sodium. This comes as a result of several individuals who prefer to take fast foods, but at the same time, they want to be able to eat food with little or no sodium content at all.

 But, with the health conscious customers becoming more vocal and selective about comprising their diets, most of the fast food franchisors have incorporated some low sodium options on their menus.

In this article, the author discusses how to make the correct low sodium food choice when selecting fast foods, the actual low sodium fast foods, and additional choices that may be useful.

Since a low sodium diet forms the focal point of an efficient and healthy diet, this paper seeks to capture the essence of a low sodium diet.

Sodium is an important dietary microelement that preserves water-electrolyte balance in the body and plays an irreplaceable role in the processes occurring in nerves and muscles. However, the same has been seen to lead to complications such as high blood pressure, heart disease, stoke, among others.

According to American Heart Association, it is recommended to have daily intake of sodium not more than 2300 mg; although one should aim at taking 1500 mg or less, particularly for those having hypertension.

Regrettably, the dietary sodium intake in developed countries, for instance, is significantly above the mentioned reference levels, primarily because of processed and fast foods.

A paper entitled: “Challenges of finding Low Sodium Fast Foods”

Sodium content used in fast foods is relatively high because it helps in the flavoring of foods and acts as a food preservative. It was identified that most of the food ordered frequently such as burgers, fries, sandwiches.

And pizzas have high content of sodium adequate to the maximum recommended daily intake in a single serving. Thus, one has to agree that although fast foods are generally high in sodium, you cannot necessarily go through your fast food life without keeping your sodium intake levels in check.

Tips to Selected a Low Sodium Fast Foods

1. Research Before You Go: Most fast foods or fast food restaurants post nutritional facts on their sites, or can be requested in the restaurant/chain. With this information you can decide which food to order after going through the information provided above.

2. Customize Your Order: Do not take foods that are salty; ensure to request the chef to leave out the salt when preparing your foods. Some restaurants would be able to make specific adaptations like no salt on fries in the hotel or less sauce.

3. Focus on Fresh Ingredients: Choose foods that you indicate in the menu as vegetables, lean protein and wholegrain foods. Salads, grilled chicken, and steamed vegetables are some examples of foods that have limited levels of sodium.

4. Avoid Processed Add-ons: Avoid things like cheese, bacon, or processed meats; they are high in sodium. Choose those of the latest harvest or that have been processed right before you put them on the pizza.

5. Be Wary of Sauces and Dressings: These may be sources of sodium that are not so easily recognized. Avoid eating sauces and dressing that are served with your meal and be keen when adding the dressing by using a few drops.

The information provided below would help any person, willing to consume low-sodium meals, to identify which fast food restaurant should be avoided and which can be patronized occasionally.

Here are some lower sodium options from popular fast food chains

1. Subway

Veggie Delight Salad: Raw vegetables that are prepared by washing and cutting into pieces with no added conditioner. Portion it with a low sodium dressing that goes great over our salad combinations.

6-inch Turkey Breast Sub: You should order it on whole grain bread with vegetables and no cheese or any other condiments should be put in it.

2. McDonald's

Fruit & Maple Oatmeal: A nutritious lunch idea which has kid friendly items that are low in sodium.

Hamburger: It can be seen that the plain hamburger contains lowest sodium compared to the other sandwiches. If possible they should request for no cheese and have additional portion of vegetables in their meals.

3. Chipotle

Burrito Bowl: As a better substitute, select brown rice, black beans, and grilled vegetables while the protein could be chicken or tofu. For your safety, don’t put much cheese or sour cream and you must avoid putting salsa in large quantities.

Salad: The best choices would be green salads with beans, grilled vegetables and lean proteins – the sodium content of this meal would be low if you avoid high-sodium dressing and nuts.

4. Panera Bread

Mediterranean Veggie Sandwich: Option: Asks for the sandwich to be served on whole grain bread and the removal of Feta cheese to decrease sodium content.

Caesar Salad with Grilled Chicken: Instead of putting the dressing on top of the salad, request it as a separate container on the side, and then use it lightly.

5. Starbucks

Hearty Blueberry Oatmeal: Boiled/baked himself as a good low-sodium breakfast option.

Protein Boxes: Choose stalls that have locally grown fresh fruits, fresh vegetables, and whole grain products.

Sodium is an essential nutrient and ironically known to be problematic as well when consumed in excess of daily requirements that is: 2,300mg / day for adults and 1,500mg / day for persons with high blood pressure, kidney diseases, fullers.

African Americans Improving diets to the following tips for lowering sodium intake:

1. Stay Hydrated: A lot of water intake might also offset the effects of high sodium intake.

2. Home Preparation: In order of priority, the best food choices would be to carry your homemade food to work or school. This makes it possible for individuals to regulate the amount of sodium they want to take in their meal or food.

3. Balance Your Diet: If you have a meal which you feel contains an unusually high quantity of sodium, then you ought to reduce the amount of sodium you take in the remaining part of the day through low sodium products.

4. Read Labels: While in a supermarket shopping, use the list below to decipher which foods or products contain less sodium.

5. Use Herbs and Spices: Reduce your intake of salt and instead use the exciting flavours that herbs and spices can offer.

Low sodium fast foods are eventually going to become the next trend especially as people look for ways and means of improving their lifestyles and reducing their chances of being affected by various diseases, including cardiovascular diseases.

More pressure as been put on fast foods due to increased demand on healthier options on the foods being served. These ways many chains are coming up with more improved product which are energetic to jump into the culinary options, and other disclosing valuable facts of nutrition.

This is the trend that is anticipated to be on the rise which well be as a result of customer interest or public health campaigns.

Conclusion

Even though fast foods tend to be abundant with sodium, choices of lower-sodium products can be obtained, although one may need to search and ask. About healthy fast foods Using appropriate information, one can select quality fast foods to take while at the same time exercising some measure of eating healthy foods.

As people become aware, fast food joints are also likely to add healthier foods to enable clients who want to avoid sodium to get their foods easily as they eat nourishing foods from those joints.

To those patient about low-sodium diet to their hearts, heads and sometimes to the tips of their tongues, information is control. Some resources can be sought for and questions posed where necessary, and one should not be afraid of making special considerations.

Here, it is possible to dance in the fast food jungle more expertly and appetizingly