sodium

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Limit Sodium

Sodium is an essential nutrient necessary in small amounts for fluid balance, hydration, and proper nerve and muscle function.

However, nine out of ten children exceed their recommended sodium intake. Early dietary habits often persist into adulthood, influencing lifelong preferences. High sodium diets in childhood often translate to similar habits in adulthood.

Excessive sodium consumption can lead to hypertension, or high blood pressure, a leading cause of stroke and heart disease. Shockingly, Americans consume an average of over 1,100 additional milligrams of sodium daily!

Reducing the salt added to meals is just the beginning. About 70% of daily sodium intake comes from packaged, processed, and restaurant foods. Fast food and prepared meals generally contain higher sodium levels than homemade options. Interestingly, various flavors—sweet, salty, sour, and savory—can all contribute to sodium intake. For instance, did you know one teaspoon of salt equals 2,300 mg of sodium?

The top ten sources of sodium in the American diet include: breads/rolls, pizza, sandwiches, cold cuts and cured meats, soups, burritos/tacos, savory snacks (like chips), poultry, cheese, and egg dishes/omelets.

 
How to Stay Sodium Smart!
 
Cook at home
Fast food and sit down restaurants use a lot of salt to season their foods, a fast food kids meal easily contains more than 1,500 mg.
 
Read the nutrition facts label
By looking at the label, you will be able to see how much sodium is in each serving.
 
Cook from scratch
Over 70% of sodium comes from packaged and pre-prepared foods.
 
Add flavor without adding sodium
You can use herbs and low sodium spices instead of salt or high sodium spice mixes.
 
Choose "low" or "no" sodium foods
 
Rinse canned veggies
Rinsing canned foods reduces the amount of sodium in them.
                                      
 
Recommended Sodium by Age
 
Ages 1-3 <1,200 mg sodium/day
Ages 4-8 <1,500 mg sodium/day
Ages 9-13 <1,800 mg sodium/day
Ages 14-49 <2,300 mg sodium/day
Ages 50+  <1,500 mg sodium/day
 
 
 

 
Additional Resources