Key summary
- What’s new: The Ministry of Food and Drug Safety (MFDS) distributes low-sodium and low-sugar recipe booklets as official promotional materials and makes them available as electronic books (PDF) so anyone can download and try the recipes at home. The ministry also plans to produce and distribute a printed booklet containing outstanding recipes discovered through a public contest. (Source: MFDS materials and announcements.)
- Purpose of this guide: To give travelers and diners who want to eat "less salty and less sweet" in Korea a practical checklist and decision rules they can use immediately — where to get the materials and what to say or ask at restaurants.
1) File and recipe download (practical steps)
- Recommended route (fastest): Download the low-sodium recipe booklet such as "우리 몸이 원하는 삼삼한 밥상" from the MFDS promotional materials/resources section as a PDF. (MFDS provides the e-book file in its resources.)
- Why download: Reading the recipes and tips for reducing sodium and sugar before you travel helps you judge which restaurant dishes are likely to be saltier or sweeter. Trying the recipes at home also gives you a sensory baseline for typical seasoning levels in Korean cuisine.
2) Simple 3-step decision rules for choosing a 'healthier' menu at a restaurant
- Step 1 — set your goal: choose one of 'sodium-sensitive (hypertension/elderly) / sugar-restricted (diabetes) / general health preference.'
- Step 2 — menu-type priority: (sodium-sensitive) salad, steamed dishes (jjim), grilled (gui) > simmered/stir-fried (jorim/bokkeum) > stews/soups (jjigae/guk/tang) / (sugar-restricted) avoid sweet sauces (e.g., sweet-salty fried chicken or sweet-and-sour sauces) and favor grilled, steamed, or salad dishes.
- Step 3 — in-person requests (short Korean phrases): say or show the following phrases to staff.
- 덜 짜게 해 주세요. (deol jjage hae juseyo)
- 소스는 따로 주세요. (soseuneun ttaro juseyo)
- 설탕(단맛)을 많이 빼 주세요. (seoltang-eul manhi ppae juseyo)
- 새우/게 등(알레르기) 못 먹습니다 — 포함 여부 확인 부탁합니다. (sae-u/ge deung allergi, botong eopseumnikka?)
3) Eight-point checklist for foreigners (ordering and safety)
- A. Check the dish name and cooking method: soups/stews (guk/jjigae/tang) are likely higher in sodium because of the broth. Grilled/steamed/salad dishes are comparatively better.
- B. Ask for sauce on the side: "소스는 따로 주세요" — reducing or dipping the sauce lowers intake.
- C. Request fewer side dishes: pickled banchan such as kimchi and jangajji are often salty — ask for less kimchi.
- D. Flavor alternatives: some kitchens can enhance umami with garlic, green onion, or chili instead of adding more salt — ask if they can do that.
- E. Allergy notice: shellfish (shrimp, crab, bivalves) and other common allergens are used often. Korea’s food labeling system requires allergen disclosure in some cases, but in restaurants (especially small places) pre-notification or labeling may be limited — always tell staff if you have allergies.
- F. Short English phrases to try: "Less salty, please." / "Sauce on side." / "No shellfish, please." — showing the Korean phrases above improves accuracy if you can.
- G. Manage broth and rice: eat mainly the solids and limit drinking the broth to reduce sodium from soup dishes.
- H. Watch drinks and desserts: sweet beverages and dessert sugars are separate — skip desserts if you need strict sugar limits.
4) Cooking at home (tips using the recipe booklet)
- The recipe booklet focuses on "keeping flavor while lowering sodium and sugar." Read the ingredient and technique tips and try these:
- Replace or reduce salt with lemon juice, vinegar, herbs, horseradish, or garlic to boost flavor.
- Reduce broth volume or make vegetable-forward side dishes to cut liquid-based sodium intake.
- Use plant-based milks or legumes to keep sauce body and flavor while lowering animal fats or sugars — such options are often covered in the booklet.
5) Allergy and safety notes (must-read)
- Korea’s food labeling system requires disclosure of certain allergenic foods (e.g., shrimp, crab, milk, soy) in specific circumstances and for some products. However, at restaurants (especially small ones) labeling or prior notice may be insufficient, so always inform and confirm with staff if you have allergies. (Source: MFDS regulations.)
6) Quick menu comparison at a glance (sodium concern)
- Low (recommended): salads (lightly dressed), steamed dishes (mild seasoning), grilled (lightly seasoned)
- Medium: braised/stir-fried dishes (depends on soy sauce and seasonings)
- High (be cautious): stews/soups (broth greatly increases sodium if consumed), fried dishes with sweet-salty sauces
Decision rule (example): a sodium-sensitive traveler should choose grilled or steamed dishes first, ask for sauce on the side, and drink little broth. Following these rules can significantly reduce average sodium intake.
7) Practical travel checklist (one-page actions)
- Before departure: download the MFDS PDF (low-sodium recipe booklet) and note key dish names in Korean.
- At the restaurant door: if the menu lists guk/jjigae/tang, plan to limit broth consumption.
- When ordering: say or show "덜 짜게 해 주세요" / "소스는 따로 주세요" / clearly state any allergies (e.g., shrimp).
- While eating: only taste a spoonful of broth, take fewer pickled side dishes.
- After returning home: try similar dishes using the booklet’s substitutions and tips.
Conclusion (summary and call to action)
- The MFDS low-sodium/low-sugar recipe booklet is a free practical resource (e-book) for anyone who wants to eat "less salty and more delicious." Travelers should download the PDF before travel, memorize or copy the Korean ordering phrases, and use the 3-step decision rules and checklist when dining out. If you have allergies (especially shellfish), always notify staff and verify ingredients to enjoy Korean food safely.
Additional information (note):
- The MFDS resources page provides the low-sodium recipe booklet PDF and related notices where you can check detailed cooking methods and nutrition information.
- Information about ongoing contests and event schedules (application deadlines, final rounds, etc.) is announced through MFDS press releases; check MFDS announcements if you need contest participation or winning recipe details.
Short Korean phrases you can use (copyable)
- 덜 짜게 해 주세요.
- 소스는 따로 주세요.
- 설탕을 적게 넣어 주세요.
- 새우(또는 게, 조개)는 못 먹습니다. 포함되어 있나요?
