Sodium and Children
Nearly 9 in 10 U.S. children eat more sodium than recommended1 and about 1 in 9 children has raised blood pressure,2 a major risk factor for heart disease and stroke. Lowering sodium in children’s diets can help lower blood pressure and may prevent heart disease later in life.
Tips for Lowering Sodium at Home and On the Go
At the grocery store:
- Teach your child how to read and understand Nutrition Facts labels, including what to look for when shopping for lower sodium foods.
- Look for versions of products that are low in sodium, have reduced sodium, or have no salt added.
- Choose fruits and vegetables. Look for fresh, frozen, or canned fruits and vegetables with no salt or sauce added.
When cooking at home:
- Use alternative spices or flavors, such as garlic or onion powder, citrus juice, or salt-free seasonings, to replace or reduce the amount of salt you use.
- Prepare rice, pasta, beans, and meats from their most basic forms when possible. If buying canned beans, look for versions with no salt added.
- Prepare healthy meals and snacks in advance so that they are ready to eat during the week. Chop and pre-portion fruits and vegetables.
Encourage your children to eat more healthful, lower sodium snacks by making it fun:
- Have your kids help you freeze fresh fruit for popsicles.
- Create a low-fat or nonfat yogurt and herb dip for vegetables.
- Make trail mix using unsalted nuts, dried fruit, and whole grain cereal.
- Mexican-mixed dishes
- Breads and rolls
- Cold cuts and cured meats
- Savory snacks (e.g., chips, popcorn, pretzels, snack mixes, and crackers)
- Plain milk
When eating out:
- Ask for nutrition information before you order, and select a lower sodium meal.
- Ask that no salt be added to your meal.
- Split a meal with your child or another family member.
- Make takeout and fast food—such as burgers, fried chicken, and pizza—an occasional treat, not a regular event.
- Podcast: Kids Continue to Consume Too Much Salt, Putting Them at Riskmedia iconexternal icon
- Description: According to a 2016 study in the Journal of the Academy of Nutrition and Dietetics, American children are consuming sodium at levels that far exceed the daily recommended limit. This podcast discusses the results of the study and practical recommendations for monitoring and reducing children’s sodium intake.
- Read a press release pdf icon[PDF-167 KB]external icon about this study.
- Read the study: Quader ZS, Gillespie C, Sliwa SA, Ahuja J, Burdg JP, Moshfegh A, et al. Sodium Intake among U.S. School-Aged Children: National Health and Nutrition Examination Survey, 2011-2012external icon. Journal of the Academy of Nutrition and Dietetics 2016;117(1)39–47.
From Other Organizations
- Recipes for Healthy Kids: Cookbook for Child Care Centersexternal icon—U.S. Department of Agriculture
- Sodium Science: The Facts About Kidsexternal icon—American Heart Association
- Cogswell ME, Yuan K, Gunn JP, Gillespie C, Sliwa S, Galuska DA, et al. Vital Signs: Sodium intake among U.S. school-aged children—2009–2010. MMWR Morb Mortal Wkly Rep. 2014 Sep 12;63(36):789–97.
- Kit BK, Kuklina E, Carroll MD, Ostchega Y, Freedman DS, Ogden CL. Prevalence of and trends in dyslipidemia and blood pressure among U.S. children and adolescents, 1999–2012. JAMA Pediatr. 2015 Mar;169(3):272–9.