6 tips to keep your salt intake low when dining out.
The average daily consumption of salt in Singapore is 9g for adults, almost double the recommended intake of 5g. This is not good. Studies have shown that excessive intake of sodium (from sauces, salt, MSG, salt substitutes and preserved foods) increases blood pressure, leading to increased risk of stroke, heart disease and heart failure.
With some effort, reducing sodium intake in our diet is possible, even when we are dining out.
Choose fresh produce instead of canned or processed food. E.g. meat/fish is preferred over nuggets/fishballs. They are higher in protein and much lower in salt, saturated fat and preservatives.
For a snack, choose unsalted nuts or seeds, instead of chips or biscuits. Alternatively fresh fruits provide a healthier option.
Take note of the dressings, condiment and dip. Opt for vinegar, olive oil or Italian dressing instead of mayonnaise or thousand island dressing on your salad. Also, ask for them to be served separately.
Use less than half instead of the whole pack of seasoning provided in some convenient foods.
Avoid gravies on rice, and minimize consumption of the soup in a bowl of noodles.
Request salt to be reduced at a cook-to-order stall.