Pass (on) the salt, please!

As a kid, I remember pleading with my parents to sprinkle salt on my supper. It seemed so grown up – and forbidden – since every other adult was being told to cut back on it.

Well, these days, doctors are warning more than just mid-lifers about the dangers of hypertension and heart disease. Kids are increasingly at risk. An estimated one in 20 North American children has high blood pressure, or hypertension, which can be a precursor to stroke and heart disease. According to StatsCan the average Ontarian consumes 2,871mg of sodium daily.

While we do need sodium – it’s what helps our body balance fluid levels and transmit nerve impulses – we don’t need it by the teaspoonful. One teaspoon of salt contains 2,400 milligrams of sodium, about the amount an adult should consume in a day. The recommended limit for one to three-year-olds is 1,000 mg, four to eight-year-old children is 1,200 mg; 1,500 mg for nine to 13-year-olds.

A study published in the Canadian Journal of Public Health found almost 60 per cent of children consume more than two times that – or even more! This should come as no surprise given the fast foods and salty snacks readily available. But you might be surprised by some of the other culprits: canned soup, processed cheese, sports drinks and even breakfast cereal. Salt is what makes food with a shelf life of a few months (or years) palatable.

You’ll find it where you least expect it. One cup of Cheerios, for example, has 270 mg of sodium, about one-tenth the daily amount recommended for an adult. Here are a few other examples, by serving:

Lipton’s chicken noodle soup: 1040 mg (43% RDA)
Kraft Dinner: 430 mg (20% RDA)
Goldfish Crackers: 250 mg (10% RDA)

Fortunately, with new nutrition labeling in Canada, it’s easy to tell at a glance whether or not something has too much sodium for a child – or whether it should be a “sometimes” food. The important number to look at is the recommended daily allowance. If it’s in the double digits, it’s probably not the healthiest choice.

As any busy parent knows, canned soup and cold breakfast cereal can be your best friend, so the idea is to pair a higher sodium item with something lower. For example, offer a bowl of soup (preferably one of the new, lower sodium brands) with a slice of whole-grain bread, or cold cereal with fresh fruit. It’s also a wise idea to ban the salt shaker from the table and add as little possible while cooking. Like sugar, salt is an acquired taste. Kids have to “learn” to like salt, so if they get used to food without it, they won’t crave salt as an adult.

Of course, the easiest way to avoid sodium is to steer clear of processed foods as much as possible. About three-quarters of the salt consumed by Canadians comes from processed and packaged foods. Remember, an adult needs only about one teaspoon of salt a day. Just by looking at the examples above you can see how quickly it adds up!

Because salt is found in almost everything, it’s unlikely you could deprive your child of sodium, even if you cut back.

Offer lots of fresh fruit and vegetables and read labels carefully. To spot hidden sources of sodium, scan the ingredient list for terms that indicate the presence of sodium, such as monosodium glutamate (MSG), baking soda, sodium sulfite, sodium nitrate or soy sauce. Don’t worry if your child eats a few potato chips every now and again. It’s the hidden salt you want to get out of your house and off your table.

Danielle Harder is a freelance writer in Whitby, who also teaches healthy eating cooking classes. You can reach her at danielleharder@rogers.com