Finding the Best Low Salt Fast Food Menu Picks

Finding Healthy, Low Sodium Fast Food Menu Options

Fast food can seem like an easy, convenient meal option when youre pressed for time. However, typical fast food fare tends to be high in sodium. For those limiting their salt intake due to health concerns like high blood pressure, heart disease or fluid retention, navigating fast food menus to find lower sodium choices can be challenging.

Health Concerns of Excess Sodium Intake

On average, American adults consume over 3,400 milligrams of sodium per day, often without realizing it. Health authorities recommend limiting intake to 2,300 mg daily. Consuming excessive sodium from unhealthy fast food menu items can lead to:

• Increased blood pressure
• Higher risk of heart attack and stroke
• Fluid retention
• Worsening heart failure symptoms

General Fast Food Meals Highest in Salt

ypical fast food meals derive extremely high salt content from common menu items like:

• Burgers - particularly bacon or Angus burgers
• Pizza
• Chicken items with breading or sauce
• French fries
• Cold cut sandwiches with deli meat and cheese

Healthier Low Sodium Fast Food Ordering Tips

When visiting popular fast food chains, keep these helpful guidelines in mind to limit your salt exposure:

1. Customize Burgers & Sandwiches

• Avoid additional bacon, cheese or sauces
• Order a plain hamburger or grilled chicken sandwich
• Use lettuce leaves instead of buns
• Request no added salt on meats or veggies

2. Select Lower Sodium Sides

• Fruit cups
• Small green salads with vinaigrette dressing
• Baked potatoes or sweet potatoes with fixings
• Corn on the cob
• Apple slices

3. Pick Condiments Wisely

• Mustard
• Ketchup
• Barbecue sauce
• Roasted red pepper sauce

And avoid pickles, cheese sauce, ranch dressing, soy sauce and salty marinades.

4. Stick to Grilled, Roasted & Steamed Items

• Grilled chicken breast
• Roasted turkey sandwich
• Steamed veggies

These have lower sodium than fried, batter-coated, breaded and sauce-laden menu choices.

5. Check Nutrition Info If Available

Many fast food chains provide sodium content of menu items online or onsite. Compare options and aim for less than 600mg per meal.

Popular Lower Sodium Fast Food Orders by Restaurant

McDonalds

• Egg white delight McMuffin
• Fruit & maple oatmeal
• Happy Meal hamburger

Chick-fil-A

• Grilled nuggets kids meal
• Fruit cup
• Chilled grilled chicken garden salad

Taco Bell

• Soft taco fresco style (replaced cheese & sour cream)
• Chicken soft taco
• Black bean burrito

Subway

• Veggie sandwich
• Turkey breast sandwich
• Salads with light dressing

Wendys

• Junior hamburger
• Side salad
• Baked potato plain

Making Special Low Salt Requests

Dont be afraid to make special requests to accommodate a lower sodium diet. Ask about:

• Preparing items without salt, MSG or soy sauce
• Serving sandwiches without pickles, cheese or deli meat
• Providing lettuce leaves instead of buns

While custom orders may take longer and not every substitution is possible, restaurants increasingly aim to cater to patrons with dietary restrictions.

Other Tips for Eating Fast Food Low Sodium

• Avoid item names with loaded or supreme which likely have more sodium from toppings
• Carry your own low-sodium condiment packs when possible
• Check kids menus for healthier unsauced, roasted veggie or fruit sides
• Share high sodium items or divide portions for takeout

Following these simple fast food ordering guidelines at popular chains can help anyone watch their salt intake while still enjoying the occasional drive-through meal.

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.