Finding Healthy Low Sodium Fast Food Lunch Options
Getting fast food for lunch can seem like an easy option when you're busy or in a rush. However, fast food is notoriously high in sodium. The average fast food meal contains over 1,500mg of sodium, which is well over the recommended daily limit of 2,300mg per day.
Too much sodium can lead to high blood pressure, heart disease and stroke. If you have to grab fast food for lunch, there are still ways to make healthier low sodium choices that will keep you feeling your best.
Know the Lower Sodium Options
Most fast food restaurants now list sodium contents on their menus or websites. Get familiar with the lower sodium entrees, sides and dressings offered at your favorite spots.
Places like Subway, Wendy's and Panera Bread specifically mark lower sodium options on their menus. Choosing these items can immediately cut back on your sodium intake compared to regular menu items.
Build a Better Burger
Burgers can pack in alarmingly high amounts of sodium from meat, cheese, sauces and buns. When hitting up spots like McDonald's or Burger King for lunch, customize your burger to be lower sodium:
- Ask for a plain patty with no salt added
- Choose a whole grain bun
- Say no to salty cheese slices
- Limit condiments like ketchup, mustard and mayo
- Say no to salty fried onion rings or bacon
- Opt for veggie garnishes like lettuce, tomatoes, onions and pickles
Salads and Bowls
Salads and grain bowls can seem like healthy fast food options. But soups, dressings and topped can add surprisingly high amounts of sodium.
When ordering salads and bowls for lunch, ask for dressings and extras on the side. Then use sparingly or skip altogether. Options like subway and Chipotle let you specifically request low sodium ingredients.
Mind Your Sides
Side dishes like fries and tater tots are sodium shockers, with up to 500mg per serving. Skip salty fried sides and choose lower sodium options like:
- Apple slices
- Fruit cups
- Side salads with light dressing
- Baked potatoes
- Corn on the cob
- Steamed veggies
Beverages Matter
Sodas, sweet tea, shakes and even some juices can be loaded with sodium. Stick with water or low-fat milk to limit excess sodium with your meal.
Desserts
Cookies, ice cream and pies also contribute sodium at the end of your meal. If you have a sweet tooth, try fresh fruit cups, yogurt parfaits or other lighter desserts over salty and sugary treats.
Plan Ahead
Checking out nutrition information online before you head out to grab fast food makes it easier to make smart choices. Menus and sodium counts can vary between locations of the same restaurant chain.
Planning your order in advance helps prevent you from getting tempted by saltier items at the counter.
Take Part of Your Meal To Go
Even by choosing lower sodium items, fast food meals can still contain excess salt. One smart strategy is to order a smaller meal, then take half of it to go.
Saving part of your food for later helps cut your sodium intake at one sitting. Plus you have a ready-made meal for tomorrow!
The Best Low Sodium Fast Food Lunch Spots
Certain fast food chains offer more lower sodium options than others. Here are some of the top healthy low sodium lunch spots to check out.
Subway
Subway lets you fully customize sandwiches and salads to your liking. Avoid salty meats like bacon or pepperoni. Pile veggies high on whole wheat or lettuce wrap bread.
Choose low-fat sauce options like yellow mustard, oil and vinegar or sweet onion sauce. Load up on veggie toppings while limiting sauces and salty meats.
Panera Bread
Panera offers fantastic soup, salad and sandwich options while listing specific low sodium choices. Focus on broth-based soups without cream, whole grain breads and easy on the dressings.
Jason's Deli
At Jason's, assemble your own salad bar creation with unlimited healthy fixings like greens, seeds, beans and more. Salad dressings are on the side so you control how much sodium goes on.
Au Bon Pain
This bakery and cafe has an excellent array of lower sodium soups, sandwiches and salads. Stick with vegetable broth and lentil soups. Build sandwiches on whole grains without salty meats and cheeses.
Wendy's
While Wendy's has some high sodium options, they also offer specific lower sodium choices marked on the menu. Opt for foods with under 600mg per serving.
Taco Bell
While not all low sodium, Taco Bell lets you substitute in lower salt options. Swap out fatty meats for beans, skip the sour cream and cheese, and choose corn over flour tortillas.
Chipotle
Skip the salty hot sauce, cheese and sour cream at Chipotle. Fill your burrito bowl or salad with lean protein, brown rice, fajita veggies and salsa.
Tips for Sticking to Your Low Sodium Fast Food Goals
Making lower sodium choices when eating on the go takes commitment and planning. But with a little extra effort, you can keep your sodium in check even when grabbing fast food for lunch.
Drink More Water
Hydrating well helps balance sodium levels in the body. Be sure to drink plenty of water with your lower sodium fast food meals.
Read Nutrition Labels
Get in the habit of checking sodium contents on fast food packaging and menus. With better awareness, you can opt for lower salt options.
Boost Your Potassium
Eating more potassium-rich foods like leafy greens, beans and bananas helps to counterbalance sodium. Adding these foods to your lower sodium fast food lunch helps maintain healthy fluid balances.
Request No Added Salt
Don't be afraid to ask for food prep changes, like no added salt to fries or having a sandwich layered without butter or salty sauces.
Limit Fast Food
While occasional fast food won't hurt, making it your daily lunch habit can quickly increase sodium. Prepare grab-and-go healthy lunches to bring from home when possible.
The Bottom Line
If lunchtime has you grabbing fast food on busy days, there are still ways to avoid excess sodium. Being mindful when ordering, customizing items and choosing lower sodium combinations can help keep your salt in check.
With better awareness and planning, you really can maintain lower sodium goals, even when dining on fast food for lunch.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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