Sodium is an important mineral that helps our body maintain the balance of fluids. However, consuming too much salt can lead to serious health problems, including high blood pressure, heart disease, and stroke.

Despite these risks, many children in the United States consume more salt than what is recommended. Children who eat more salt may also develop a preference for saltier foods, making it harder for them to adopt a low-salt diet as they grow older. As a parent, it’s important to learn how to reduce the amount of salt in your child’s diet.

Here are some secrets to cutting back on salt in your child’s diet.

1. Start with home-cooked meals

One of the best ways to control the amount of salt in your child’s diet is by cooking at home. When you prepare meals from scratch, you have more control over the ingredients you use, including the amount of salt.

Try to limit processed foods, which are often high in sodium. Instead, use fresh herbs and spices to add flavor to your child’s meals. Some great options are garlic powder, onion powder, chili flakes, cumin, and oregano.

2. Switch to low-sodium products

When you buy packaged foods, pay attention to the sodium content. Look for products labeled “low-sodium” or “reduced-sodium.” For example, you can find low-sodium canned vegetables, soups, and sauces at most grocery stores.

There are also many low-sodium snacks, such as popcorn and pretzels, that make great alternatives to saltier options.

3. Be aware of hidden sources of salt

Salt isn’t just found in obvious sources like potato chips and French fries. Many foods that don’t taste salty can still contain a lot of sodium. For example, bread, cheese, and processed meats can all be high in salt.

When you read food labels, look for the sodium content per serving size. You may be surprised to find that some foods that seem healthy, such as canned vegetables, are actually high in salt.

4. Limit fast food and takeout

Fast food and takeout meals are often high in salt, as well as other unhealthy ingredients like saturated fat and sugar. These foods should be limited in your child’s diet as much as possible.

If you do eat out, look for options that are lower in sodium, such as salads with grilled chicken or fish.

5. Encourage drinking water

Soda, sports drinks, and other sugar-sweetened beverages are not only high in calories, but they can also be high in sodium. Encourage your child to drink water throughout the day, and limit their intake of sugary drinks.

If your child doesn’t like the taste of water, try adding a slice of lemon or cucumber for flavor.

6. Use salt substitutes with caution

Some people use salt substitutes, such as potassium chloride, as a way to reduce their sodium intake. However, these substitutes can be harmful to people with kidney problems or certain medical conditions.

Always talk to your child’s pediatrician before using any salt substitute.

7. Gradually reduce salt intake

If your child is used to eating salty foods, it may take some time for them to adjust to a lower-salt diet. Instead of cutting out salt entirely, try gradually reducing the amount of salt you use in your cooking.

Over time, your child’s taste buds will adjust, and they may even find that they enjoy food with less salt.

8. Get creative in the kitchen

Reducing the amount of salt in your child’s diet doesn’t have to mean sacrificing flavor. There are many creative ways to add taste to food without using salt.

For example, try roasting vegetables with a drizzle of olive oil and a sprinkle of parmesan cheese. Or, add a dash of hot sauce or a squeeze of lemon juice to your child’s meal for some extra zest.

9. Involve your child in meal planning and cooking

By involving your child in meal planning and cooking, you can help them develop a healthier relationship with food. Encourage your child to choose healthy foods and to help prepare meals.

When they have a sense of ownership over what they eat, they may be more motivated to try new things.

10. Lead by example

Finally, one of the best ways to encourage your child to eat a low-salt diet is by leading by example. When you make healthy choices, your child is more likely to do the same.

Try to model healthy eating habits, such as drinking water, eating plenty of fruits and vegetables, and limiting processed foods.