Salt, also known as sodium chloride, is an essential nutrient for our bodies. It helps regulate our fluid balance, supports healthy muscle and nerve function, and aids in the absorption of other key minerals such as potassium.

However, while salt is necessary for our wellbeing, it is important to be mindful of the amount of salt we consume, particularly in our children’s diets.

The daily recommended amount of salt for children depends on their age and sex, but generally, it should be limited to less than 2,300 milligrams daily.

Most children consume much more than this, often unknowingly, leading to long-term health problems such as high blood pressure, heart disease, and stroke when they become adults.

What are the Hidden Sources of Salt?

The majority of the salt we eat is not from the salt shaker, but rather from the salt hidden in processed foods.

The chemicals and additives in processed foods provide flavor and extend shelf life, but a significant amount of sodium is added in these chemicals, increasing the risk of high blood pressure, heart disease, and stroke. Here are some of the most common hidden sources of salt in your child’s diet:.

Canned Vegetables and Soups

Canned vegetables and soups are often loaded with salt as a preservative to keep them fresh for longer periods of time.

Always check the labels and opt for low sodium options, or consider making soups and vegetables from scratch to control the amount of salt added to the dish.

Cold Cuts and Deli Meats

Cold cuts and deli meats are often high in salt for taste, texture, and preservation reasons. Consider limiting the amount of deli meats your child consumes, and opt for leaner meats with no added salt.

Freshly roasted turkey or chicken can be a good alternative.

Bakery Goods and Packaged Snacks

Packaged snacks like chips, crackers, and baked goods typically have added salt and artificial flavorings to improve taste.

Check the nutrition facts panel for the sodium content in the food, and opt for whole-grain crackers or homemade muffins as healthier alternatives.

Sauces, Condiments, and Salad Dressings

Sauces, condiments, and salad dressings are full of sodium and can add up quickly, especially if you are not measuring or using them sparingly. Instead, consider making your own salad dressing or condiments from scratch with no added salt.

Packaged Seasonings and Spice Mixes

Packaged seasoning mixes for taco seasoning or fajitas are often loaded with sodium to improve the flavor, so opt for making your seasoning mixes from scratch. Try using herbs and spices instead of salt to enhance the flavor.

Alternatively, look out for low sodium seasoning mixes.

How Can You Reduce Your Child’s Salt Intake?

Reducing your child’s salt intake is achievable and can be done in various ways. Below are some of the ways you can reduce your child’s salt intake:.

Prepare Meals and Snacks from Scratch

Prepare meals and snacks from scratch using fresh, whole foods whenever possible. Fresh fruits and vegetables are always a great way to replace processed foods, as well as including healthy proteins such as eggs, beans, and lentils.

Check Nutrition Labels

Always check nutrition labels to ensure that your child’s food choice is low in salt. The sodium content should be no more than 300 milligrams per serving.

It is also important to consider serving sizes as sometimes foods that appear low in sodium may not be so when we account for the serving size.

Use Spices and Herbs to Enhance Flavor

Spices and herbs can add flavor to a dish without having to add salt. Experiment with different herbs and spices to discover what your family likes best!.

Encourage Water Consumption

Drinking water is an excellent way to reduce salt intake, as soft drinks, fruit juices and packaged drinks often have a lot of sodium added to them. Encourage your child to drink water in place of other beverages or flavored drinks.

While these changes may seem small, they can significantly reduce your child’s daily salt intake in the long run. It is essential to be mindful of the salt content in your child’s diet to ensure life-long health and wellbeing.