Sodium is an essential nutrient, but taking it in excess can lead to serious health problems such as high blood pressure, heart disease, stroke, and kidney disease. Kids are at greater risk for these health problems when they consume too much sodium.
Therefore, it’s crucial to reduce sodium in your kid’s meals for a healthier life.
1. Cook more meals at home
When you prepare meals yourself, you can control the amount of sodium that goes into your dish. Packaged meals and restaurant dishes are often high in sodium, especially for children’s meals.
Cooking at home from scratch, using herbs and spices instead of salt, is an effective way to reduce sodium in your kid’s meals.
2. Use fresh ingredients
Fresh ingredients like fruits, vegetables, and lean meats have lower sodium levels than canned or processed foods. Instead of using canned vegetables or fruits, pick fresh ones that can be steamed or roasted with little or no salt.
When buying meats, choose fresh cuts instead of processed ones like bacon or deli meats, which are high in sodium.
3. Read food labels
It’s essential to read food labels carefully when shopping for your kid’s meals. Processed foods are often high in sodium, and many packaged foods have excessive amounts of hidden sodium.
Check the labels and choose foods with less than 140mg of sodium per serving.
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4. Use spices and herbs instead of salt
Add flavor to your food using spices and herbs to replace salt. Use garlic, onion powder, and other herbs like oregano, cumin, rosemary, thyme, and basil. Experiment with different combinations to find what suits your kid’s taste buds.
5. Limit processed foods
Skip processed foods like snack chips, fast food, packaged cookies, and other ready-to-eat meals. These foods often have high sodium content, so limiting their intake can significantly reduce the amount of sodium in your kid’s diet.
6. Offer fruits and vegetables as snacks
Fruits and vegetables are low in sodium and packed with nutrients. Instead of offering your kid snacks like chips or crackers, try offering sliced apple or carrot sticks with hummus or yogurt dip.
7. Modify recipes
Many recipes can be modified to reduce the sodium content without compromising the flavor. Use less salt and add herbs and spices instead. Replace ingredients like canned beans for fresh ones.
8. Choose low-sodium products
When buying canned or packaged foods, always choose low-sodium products. Many manufacturers offer reduced-sodium products with 50% less sodium than regular products.
9. Control portion sizes
Even low-sodium foods can be unhealthy if eaten in excess. Use smaller plates and cups to control portion sizes. Serve meals with smaller side dishes, and offer vegetables and fruits as a side dish instead of high-sodium foods like fries or chips.
10. Talk to your kid
It’s essential to have an open conversation with your kid about the importance of a low-sodium diet and how it can benefit their health. Encourage your kid to make healthier food choices and involve them in meal planning and cooking.
