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Low-Sodium Lunch Options Abound

Eating a healthy lunch doesn't have to mean sacrificing flavor, thanks to a variety of low-sodium options available in many restaurants and grocery stores. Many popular dishes can be adapted to meet sodium-reduced standards by using herbs and spices instead of salt for added taste, or by substituting high-sodium ingredients with lower-sodium alternatives.

Fresh Ideas from the Mediterranean​

The Mediterranean diet is renowned for its emphasis on whole grains, fruits, and vegetables, making it an excellent choice for those looking to reduce their sodium intake. Consider trying a low-sodium version of a classic Greek salad, featuring fresh tomatoes, cucumbers, olives, feta cheese (choose a lower-sodium variety), and a drizzle of olive oil.

  • Grilled chicken or fish with roasted vegetables and quinoa or brown rice
  • A vegetarian option like stuffed bell peppers with quinoa, black beans, and reduced-sodium tomato sauce
  • Hummus and vegetable wraps using whole-grain pita bread or a low-carb alternative

Global Inspirations for Low-Sodium Lunches​

Other international cuisines offer exciting possibilities for low-sodium lunches. For example:

  • Try Korean-style BBQ with marinated beef or pork, served with brown rice and steamed vegetables
  • Explore Indian dishes like chicken tikka masala, made with lower-sodium tomato sauce and served over basmati rice
  • Look to Japan for inspiration, where teriyaki chicken or salmon are often prepared without added salt