Healthy Eating at Home(for kids)

Healthy Eating at Home

Healthy, well-nourished kids are better prepared mentally and physically to take on the day. Good nutrition begins at home, so talk to your child about making healthy food and beverage choices and model those healthy behaviors yourself. Also look for creative and inexpensive ways to celebrate with your kids (e.g., special time together, family outings, purchase of a book or interactive toy) rather than using food as a reward. The tips in this section will give you some ideas on ways to get your family eating healthier.

Is Your Family Eating Too Much Salt?

Did you know?

Nearly one in three American adults has high blood pressure. Salt intake is a leading contributor to high blood pressure and can be found in all kinds of foods.[1] This is significant because, in general, higher salt intake can mean higher blood pressure as well as greater risk for osteoporosis and cancer.[2] Keeping blood pressure in the normal range reduces risk of stroke, heart disease and heart failure.[3] 

What foods contain salt?

Salt—the primary source of sodium in the diet—is in a wide variety of foods. There are foods that taste salty like chips, salted nuts and pretzels, and there are other processed foods—like some ketchups and salad dressings—that contain high amounts of salt as well. There is also high sodium content in many breads, cereals and canned vegetables.

How much salt is OK to eat?

Most adults should consume less than 2,300 mg of sodium each day. However, those with high blood pressure or those who are at risk for high blood pressure may want to aim to consume even less. At the same time, everyone should consume potassium-rich foods, such as fruits and vegetables. Potassium helps to reduce the negative effects that salt may have on blood pressure.
Generally, the younger kids are, the less salt they should consume. The following table provides some guidelines for maximum salt intake.

If a child is…	They should eat less than…
1 to 3 years old	1,500 milligrams a day
4 to 8 years old	1,900 milligrams a day
9 to 13 years old	2,200 milligrams a day
14 to 18	2,300 milligrams a day

 

How do I know the salt content of a packaged food?

Here is a rule for determining which foods have too much salt:

1. Look on the nutrition label of the packaged food. (Remember to look at the serving size; the package might contain more than one serving.)
2.  Find where the label lists the sodium or sodium chloride content. This will tell you how many milligrams of sodium are in the package per serving.
3.  An easy way to make a decision is to look at the % DV, or percent of the recommended daily intake. If it is:

More than 20% = Stop! This food or beverage is very high in sodium. 5 - 20% = Use with caution and carefully monitor portion sizes to avoid eating too much sodium. 0 - 5% = This is a low sodium food or beverage.

Tips to Cut Down on Salt

 

1. Go for flavor: Instead of using salt, flavor food with herbs, spices, garlic and lemon juice.
2. Au natural: Natural foods like fruits, vegetables, whole grains and beans tend to have very low levels of sodium—try to build more of these into your diet.
3. Snack attack: Cut down on salty snacks such as chips, nuts and salty cheeses. Replace these with dried fruit and unsalted nuts and crackers.
4. Avoid processed foods: Cut back on processed foods as much as possible as they contain a lot of salt. Replace processed cheeses with mozzarella, cheddar, cream cheese and cottage cheese. Replace processed meats, such as salami and sausages, with fresh chicken, lamb, turkey or beef.
5. Take stock: Choose low-salt stock cubes or make your own soup stock.
6. Garnishing? Many condiments (including mustard, ketchup and peanut butter) have “low-sodium” or “reduced sodium” options. Choose these when you are at the grocery store. Limit high-sodium condiments and foods, such as soy sauce, steak sauce, Worcestershire sauce, flavored seasoning salts, pickles and olives.
7. Cereal selection: Breakfast cereals have a lot of hidden salt. Try the tasty low-salt options.
8. On the town? When you eat out, request that the chef prepares your food without added salt and request all sauces "on the side." Add sauce in moderation as you eat your meal.
9. Wash and go: Try rinsing certain foods, such as canned tuna and salmon, feta cheese and capers, before eating to remove excess salt.
10.  Get committed: Remove the salt shaker from the table. Things may seem bland at first, but over time, your taste buds will adjust.