DASH diet: Tips for dining out
Can you be on the DASH diet and eat out? Yes! Use these tips to avoid salt and fat when you're dining out.
By Mayo Clinic Staff
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is an approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension).
The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure and offer numerous other health benefits.
But what happens when you'd like a night off from kitchen duty? Keeping these simple tips in mind, you can dine out and still follow the DASH diet.
Cut back on salt
A key feature of the DASH diet is cutting back on salt. Because salt often enhances flavor, it typically gets heavy use in restaurant meals. So when dining out:
- Ask that your food be prepared without added salt, MSG or salt-containing ingredients.
- Be alert for ingredients, cooking styles and labels that suggest an item may be high in salt. For example, watch out for foods that are pickled, cured or smoked, or dishes that contain soy sauce or broth.
- Don't use the saltshaker.
- Limit condiments that are high in salt, such as mustard, ketchup, pickles and sauces.
- Opt for fruits and vegetables instead of salty appetizers.
Reduce unhealthy fats
The DASH diet promotes foods that are low in saturated fat and cholesterol. To reduce unhealthy fats when dining out:
- Ask that your food be prepared with olive oil, rather than butter or other less healthy fats.
- Request oil and vinegar rather than salad dressing, or request salad dressing on the side.
- Trim visible fat off meat and poultry. Eat only a portion that's about the size of a deck of cards, since even very lean meat and poultry still contain fat.
- Select foods prepared with healthier cooking techniques, such as steaming, grilling, broiling, baking, roasting, poaching or stir-frying.
- Order fruit and steamed vegetables without butter or sauce.
- Choose steamed or broiled fish and ask for lemon and fresh herbs for seasonings.
Take care with all courses
It's not just the entree that can sabotage your efforts to stick to the DASH diet. Beware of drinks, appetizers, and even soups and salads — some may be unhealthier than you think:
April 09, 2016
- Choose water, club soda, diet soda, fruit juice, tea and coffee. If you want an alcoholic beverage, stick to moderation.
- Choose appetizers that feature healthy vegetables, fruits or fish.
- If you want a salad, order fruit salad, tossed greens or spinach salad, without added cheese, eggs or meats, and with dressing on the side.
- If you don't want to skip the bread course, ask for whole-grain bread, rolls or breadsticks. Then stick to one piece, preferably unbuttered.
- If you want a dessert, choose fresh fruit, sorbet, sherbet, fruit ice, meringues or plain cake with fruit puree.
See more In-depth
- In brief: Your guide to lowering your blood pressure with DASH. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-in-brief-html. Accessed March 7, 2016.
- Sheps SG, ed. Mayo Clinic: 5 Steps to Controlling High Blood Pressure. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2015.
- Sodium in your diet: Use the Nutrition Facts label and reduce your intake. U.S. Food and Drug Administration. http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm315393.htm. Accessed March 7, 2016.
- Your guide to lowering blood pressure with DASH. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm. Accessed March 7, 2016.
- Shaking the salt habit. American Heart Association. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/Preventi...ressure/Shaking-the-Salt-Habit_UCM_303241_Article.jsp#.VuD_dsfAju8. Accessed March 10, 2016.
- 7 tips for healthy dining out. Academy of Nutrition and Dietetics. http://www.eatright.org/resource/health/weight-loss/eating-out/eating-out. Accessed March 10, 2016.