Are Your Children Overdosing on Salt? What Every Parent Needs to Know Chicken fingers, waffles,
macaroni and cheese,
pizza...Do these foods sound
familiar to you?
If you’re a parent, they
probably do. Because of
convenience and taste,
these and many other “kid
foods” have become
popular with kids and
parents alike. Too bad so
many are loaded with salt.
As a parent, you know that if
you serve “kid friendly” food to
your children, it is pretty much
a guarantee that they will eat it
– which can be very
reassuring. What you may not
know, however, is that many of
these foods contain high levels
of sodium, which can be
unhealthy for your kids.
Kids Consume More than Twice the Recommended Amounts of Sodium Recommended
1-3 yrs
Consumed
A g e G ro u p
A high salt diet in childhood
leads to higher blood pressure
and an increased risk of stroke
and heart disease. Reducing
the salt content in kids’ foods
would help train their taste
buds not to want salty foods as
adults.1 Give your children a
good start and reduce their
salt intake today!
Recommended
4-8 yrs
Consumed
9-13 yrs
Recommended
Consumed
0
1 Feng J. He; Graham A. MacGregor. Importance of
Salt in Determining Blood Pressure in Children.
Hypertension. 2006; 48:861.
1,000
2,000
3,000
Sodium (mg)
Sources: Institute of Medicine, 2004; NHANES, 2001-02
4,000
Cutting Your Child’s Sodium Intake A Typical Day Breakfast
Item
Sodium
Eggo Jungle Pancakes (3) 720 mg
1% Milk (8 oz)
130 mg
Total 850 mg A Lower-Sodium Day Breakfast
Item
Sodium
Cheerios Cereal (1 cup)
190 mg
1% Milk (8 oz)
130 mg
Dannon strawberry yogurt
100 mg
Total 420 mg Lunch
Item
Sodium
Giant Brand Wheat Bread 400 mg
(2 slices)
Campbell’s Chicken &
880 mg
Alphabet Soup (1 cup)
2% Kraft Singles (2 slices) 580 mg
Total 1,860 mg Lunch
Item
Sodium
Amy’s Low-Sodium Lasagna 340 mg
Tropicana Orange Juice (8 oz)
0 mg
Total 365 mg Snack
Snack
Item
Sodium
Cheddar Crackers (1.5 oz)
360 mg
Total 360 mg Item
Sodium
Banana
1 mg
Total 1 mg Supper
Supper
Item
Sodium
Velveeta Shells & Cheese 940 mg
Water (8 oz)
0 mg
Total 940 mg Item
Sodium
Tyson’s Breaded
330 mg
Chicken Tenders
Sweet Potato
15 mg
Flavored seltzer
0 mg
Total 345 mg Total 4,015 mg 1,131 mg (Each diet provides about 1,300 calories.)
Cutting the Salt at Home Many people believe that if they stop using a salt shaker that will make all the
difference. Limiting salt shaker use may help, but processed and restaurant food
account for more than three-quarters of all sodium. The best choice is to limit
processed foods. But, in our busy lives, making a home-cooked meal is not always
realistic. So, when you have to use processed foods, read the Nutrition Facts label on
food packages and compare the sodium content of similar products. You’d be
surprised how often different brands have very different sodium levels, yet still taste
good!
Compare, Compare, Compare – In most cases, you’ll still be able to purchase your
child’s favorite foods, but with less sodium.
PANCAKES (3 pancakes)
Sodium(mg)
Mama Mary’s Homestyle Pancakes
1,260
Krusteaz Buttermilk Pancakes
770
Aunt Jemima Buttermilk Pancakes
600
Eggo Nutri Grain Whole Wheat Pancakes
370
CHICKEN TENDERS/NUGGETS (5 pieces) Sodium(mg)
Perdue Breaded Chicken Breast Popcorn Shaped 530
Tyson Chicken Nuggets Breaded Fun-Shaped
490
Tyson Chicken Breast Tenders
350
FROZEN MACARONI & CHEESE (1 package)
Stouffer’s
Healthy Choice
Amy’s Low-Sodium
PASTA SAUCE (1/2 cup)
Hunt’s Spaghetti Sauce – Traditional
Classico Roasted Garlic Sauce
970
580
290
560
390
Cutting the Salt When Eating Out Restaurant foods have loads of sodium. In one meal, your child could consume 1,060 mg
(Denny’s Smiley Face Hotcakes Meal with Meat)! To cut the salt when eating out:
•
Check nutrition information on-line to find lower-sodium alternatives before
going out to eat.
•
Choose sides with lower sodium, such as fruit, apple sauce, or apple dippers.
•
Skip the cheese (which also will lower the saturated fat).
Sodium in Kids’ Foods at Restaurants Chili’s Pepper Pals Pasta with Marinara Sauce
1,510 mg
Burger King’s Cheeseburger Meal with Chocolate Milk 1,300 mg
Wendy’s Cheeseburger Kid’s Meal
710 mg
Tips for Cutting Sodium 1,080
1,080
mg
720 m
g
Many popular children’s foods are packed
with sodium. Here are some key steps to
lower your child’s sodium intake:
220 mg
•
Read and compare Nutrition Facts Labels.
•
Give your kids low-or no-sodium snacks
such as: fruits and veggies, unsweetened
applesauce, fruit leathers without added
sugars, and low-fat or non-fat yogurt.
•
Limit high-sodium seasoning. For
example, use half a packet of cheese mix
when preparing boxed macaroni and
cheese.
0 mg
•
0 mg
450 mg
0 mg
Eat less salty foods yourself! Set a good
example for your kids.
40 mg
0 mg
For more information about sodium, visit the Center for Science in the
Public Interest website at www.cspinet.org/salt
February 2008