Dining out on a low – sodium diet Skip foods with cheese, bacon or cream. Avoid appetizers. Skip sauces and gravies. A plain hamburger or non-breaded chicken is a better choice than a fried fish sandwich. Skip the pickles, olives, mayonnaise, bacon, cheese and sauces (“extras”).
Asian restaurants like Japanese, Thai, and Chinese also tend to serve high – sodium cuisine , since they use lots of sauces, chicken stock, and soups. Likewise, Italian restaurants often rely on high – sodium canned tomato products for their red sauces and use plenty of sodium -laden cheese.
The 13 Healthiest Things to Eat at an Italian Restaurant Bruschetta . thinkstock. The commonly mispronounced bruschetta incorporates the best flavors of Italian cuisine. Caprese Salad . shutterstock. Chicken Cacciatore. thinkstock. Grilled Calamari . shutterstock. Mussels in White Wine. shutterstock. Pasta Fagioli Soup . shutterstock. Pasta Primavera. thinkstock. Polenta. shutterstock.
Restaurant food often has high amounts of sodium . In fact, over 75 percent of the sodium we eat comes from processed foods such as cheese, deli meats, pizza, sauces and soups. All of these foods are often offered in restaurants , fast food chains and take-out food .
Fresco Menu: Beef Soft Taco 490 mg. Beef Crunchy Taco 310 mg. Cheesy Fiesta Potatoes 520 mg. Chicken Soft Taco 470 mg. Chicken Crunchy Taco 430 mg. Steak Soft Taco 440 mg. Steak Crunchy Taco 300 mg. Chicken Gordita Supreme 530 mg.
Baked potatoes and sweet potatoes are naturally low in sodium and high in potassium, Gloede says. Tavel adds that if your diet is high in potassium, you don’t need to trim as much sodium from your diet (although you probably should ).
While there’s no one Mediterranean diet, the typical dietary pattern in Southern Italy has long been celebrated as one of the healthiest in the world, with high consumption of fruits, vegetables, legumes, lean protein (particularly fish), and olive oil, and low consumption of red meat and sugar.
Rather than soup, choose a veggie-filled appetizer, like spring rolls, lettuce wraps, or steamed dumplings, to minimize sodium intake. Stick to steamed options rather than fried options to keep sodium levels down.
5 Dishes to Order : Vegetable Sides. Italians love their peak season vegetables even more than meats (and sometimes more than pizza and pasta). House-Made Ricotta. You’ll often see house-made ricotta as an appetizer with crostini and honey or in baked pasta dishes. Caesar Salad. Gnocchi. Charcuterie.
Things to Consider When Choosing the Best Italian Restaurant Do Some Market Research. Make Sure the Restaurant is Authentic. Italian Places Serve During Specific Hours. Avoid Getting Lured in. It’s a No if The Menu has Pictures. It Should be All About Italian Cuisine . Menu Must Feature Only Seasonal Ingredients.
Just focusing on calories , here are some ways you can cut your calories the next time you eat Italian . Order whole wheat pasta. Order beans. Say no to fettuccine Alfredo. Choose fish. Don’t order dishes that are “frito,” a.k.a fried. Order hot and spicy! Stay away from stuffed pastas. Order pizza but make it healthy.
Seafood and olive oil are two of the essential ingredients used in Italian cuisine , and both are extremely beneficial to heart health . Healthy , unsaturated fats, healthy cholesterol, and omega-3 fatty acids are essential for maintaining a healthy heart.
High-Sodium Foods Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts , ham, frankfurters, sausage, sardines, caviar and anchovies. Frozen breaded meats and dinners, such as burritos and pizza. Canned entrees, such as ravioli, spam and chili. Salted nuts. Beans canned with salt added.
Table salt contains about 40 percent sodium. One teaspoon of table salt has 2,300 milligrams (mg) of sodium, which is the maximum amount recommended by health experts. The Saltiest Foods May Surprise You Bread. Pizza. Sandwiches . Cold cuts and cured meats. Soup.
#1 Pizza Hut The saltiest fast-food menu item in America right now is the Meat Lovers 9” Personal PANormous Pizza from Pizza Hut , with an insane 3,670 milligrams of sodium; that’s more than 1,000 milligrams more than the daily recommended allowance.