Don't be afraid to tip your waiter before your meal... "Less Salt Please"
We don't expect sugar to be already added in our coffee so let us choose how much salt should go in our food too.
When we eat out in a restaurant, cafe or work canteen, or order a takeaway, there is usually no information available on the menu to let us know how much salt there is in the food we are eating. Some larger restaurant chains have websites which give nutritional information for their meals, however there are often hard to find and difficult to read.
Here is a quick guide to eating less salt out of the home.
- What to choose from the menu?
Dishes are likely to be high in salt if they contain ham, bacon, salami, smoked fish, cheeses or soy sauce, or if they contain the words ‘salt’ ‘salted’, ‘smoked’ or ‘cured’ in the name.
- Make it your choice
Don’t be afraid to ask the chef for little or no salt to be added to your meal. Most chefs will be willing to add less salt to food if you ask, after all they wouldn’t dream of adding sugar to your tea or coffee without asking you, so why should they add salt?
- Keep it simple
Asking for less salt to be added to food is easier with some dishes than others. Steaks, grilled fish and chicken can be prepared with less salt. Ask for no salt to be added by the chef and then give it a squeeze of lemon and a grinding of black pepper at the table and you will have a perfectly tasty dish.
- Beware of hidden salt in ‘healthy options’
Salads often have many salty additions, such as: croutons, olives, cheese, dressing, marinated meat/vegetables, cured meat such as ham or bacon, smoked salmon etc. Avoid salads which are based on these salty ingredients and ask for the dressing to be served on the side.
- Know your marinades and sauces
Ask for your sauces and dressings to be served ‘on the side’ so that you can choose how much to use.
- Always taste your food before adding extra salt
Salt is often added in the kitchen and might taste perfect without any extra added.
- Get involved, ask for "Less Salt Please!" and let the chefs know if there is too much salt!