Articles

Children 10–18 years

Tips to help you ‘shake off’ the salt habit

salt 3Salt is made up of sodium and chloride and we need some each day to help maintain our fluid balance. But are we now eating too much?

For centuries countries in the ancient world traded in salt and it was highly valued as a food preservative. Over time other methods of food preservation have taken over this function however we still retain our liking for salt as a flavouring agent.

With our busy modern lives many families are turning to the use of ready-made convenience foods, takeaways and snack foods to have on the run. However these foods are much saltier than foods freshly made and concern is growing that our increasing salt intake may be detrimental to our health and particularly that of our children’s.

How much salt do we need?

Initially sodium is found in breast milk and formula but as solid foods are introduced our tolerance and needs for sodium increase. This is why it is important not to rush the introduction of solid foods for infants and to be careful of the snacks they are given because their kidneys are still growing and adapting to a higher concentration (solute load) of fluids passing through their gastrointestinal system.

Age

0-6mths

7-12mths

1-3yrs

4-8yrs

9-13yrs

14-18yrs

Adults

mg

120

170

200-400

300-600

400-800

460-920

460-920

What about those with greater sodium needs?

As children develop they need more sodium. By the time they reach puberty they have begun to lose sodium through sweat losses but this is normally made up for with the extra food they consume.

Athletes or heavy labourers or those working in very hot climatic conditions do lose sodium through sweating. Sodium’s function  is to control the amount of water inside body cells and the spaces between them. During intense exercise, water is lost through the sweating mechanism, therefore increasing the concentration of sodium in body fluids. This increased concentration causes water to be drawn out of cells and into spaces between. Water is, however, required by the cells for energy production so any extra salt ingested can impair performance further and/or induce nausea and vomiting.

Salt tablets are not necessary for sports people as once fluid losses are restored any salt losses will be replaced from the natural salt in food eaten. Another factor to consider is that because athletes consume large volumes of food to fuel their greater energy expenditure they naturally also consume a higher intake of sodium.

What happens if we have too much sodium?

Consuming too much sodium increases the risk of developing high blood pressure (hypertension). Hypertension increases the risk of heart disease, stroke and kidney disease. Too much sodium can also affect our bone health. Strong healthy bones require sufficient calcium each day. An excess of sodium in the diet can interfere with calcium absorption.  Those at risk of osteoporosis or those trying to build bone, such as children or fracture victims should avoid eating too much salt.

Adding salt is a habit

Most people automatically sprinkle salt on their food without tasting it first. To break this habit it can help if you avoid putting salt cellars on the table.

The National Children’s Nutrition Survey in 2002 found that 51.7% of New Zealand children did not add salt at the table, 37.2% of children sometimes added salt at the table and 12.9% usually added salt. In terms of ethnicity European New Zealanders were the least likely to usually add salt (10.3 % males,;10.1% females) compared to Pacific (14.5% males;16.7%) and Maori children (20.9%;18.5%).

Buying iodized salt is important

If salt is being added then the most important message is to make sure that you buy iodised salt if living in New Zealand. Salt flakes are now also available in an iodised form. Iodine is an essential component of our thyroid hormones which are required for normal metabolic growth and mental development. Most soils in New Zealand are iodine deficient along with our local produce.

The primary source of iodine in New Zealand in recent years has been through iodised salt consumption although other sources are present (low-fat milk and milk products, eggs, fish and seafood). With the recommendation to reduce salt consumption the intake of iodine has also declined. So all bread made commercially in NZ (except for organic and unleavened bread) must now be made using iodised salt.

Read food labels

With the current drive to reduce the intake of processed foods many food manufacturers are modifying their products to meet new food guidelines. However how much you consume does come down to “buyer beware”. So if you are concerned about monitoring your salt intake then it pays to understand regulations regarding salt categories and to read food labels.

‘No added salt’ now means just that i.e no salt has been added.

Low salt              120mg or less of sodium per 100g of food.

Moderate salt     120-160mg         “                 “

High salt             600mgs              “                 “

Many foods contain high levels of salt e.g. baked beans and tomato-based products such as tomato sauce and pasta sauces. So where appropriate choose products with a “no added salt” label. Be aware too that some sodium compounds are disguised in the food ingredient listing (bicarbonate of soda, baking powder, monosodium glutamate and sodium sulphate).

The sodium content of common foods

Many people are unaware that foods do contain salt naturally, and often to quite high levels e.g. cheese, meat and bread.  So when they include snacks that are also very high in salt or use canned or reconstitute dried packet foods such as noodles regularly, their total salt consumption can be excessive.

Basic   Food

Sodium

Kcal/kJ

 Processed Food

Sodium

Kcal/kJ

Edam cheese (20g)

126

71/300

 Processed cheese (20g)

239

71/300

Grilled steak (100g)

49

156/656

 Corned beef lean (100g)

1000

183/768

Chicken lean (100g)

65

165/694

 Beef sausage grilled (70g)

651

180/756

Fish steamed (100g)

110

94/395

 Ham 1 slice (18g)

244

26/109

 Bacon grilled rasher (20g)

510

45/190

Bread wholegrain slice (37g)

173

54/226

 Focacia bread (50g)

321

126/530

Lima beans cooked (.5 cup)

6.3

85/356

 Baked beans (.5 cup)

500

118/496

Spaghetti boiled (.5cup)

3.6

88/369

 Canned spaghetti (.5cup)

598

78/329

 Instant noodles (.5cup)

1240

333/1400

Porridge cooked (1cup)

2.5

86/361

 Ricebubbles® (1 cup)

309

108/453

Weet bix ® (each)

45

52/220

 Corn flakes® (1cup)

306

110/462

Popcorn (air popped 1 cup)

0.64

30/129

Commercial popcorn (1 cup)

53

38/162

Dried Apricots (50g)

13

297/1250

Crisps small pkt (18g)

430-1010

516/2170

Brazil nuts (50g)

1

342/1436

Rice crackers x 10

173

99/417

Muesli bar

79

127/537

Snax crackers®x 10

300

185/776

Banana (128g)

0.76

131/551

Chocolate muffin (60g)

132

246/1032

Limit the use of high-salt foods

Salted meats and fish (corned beef, anchovies, smoked fish and tuna in brine) should be limited. Also snack foods such as salted nuts, crackers, dips and crisps. Other foods such as pickles, chutney, olives, canned and packet soups, bottled and packet sauces, yeast and meat extracts and soy sauce. Limit hard cheese to 4-5 slices (100g) per week.

Tips to reduce salt intake

  • Read food labels and choose those foods lowest in salt.
  • If adding salt to food, add it in the cooking or at the table, not both.
  • Be aware that supermarket specialty breads and plain brand breads usually have higher sodium levels than breads that are wrapped and sliced. If no label is available then ask at the bread counter for the level on 100g. Obviously breads such as Turkish or flat breads that have salt crystals sprinkled over the top or olives, cheese or bacon will be very high in sodium.
  • Replace salt in cooking with herbs such as basil, oregano, fennel and dill.
  • Read the label on tomato sauces, particularly pasta sauces as these vary hugely and choose the one lowest in sodium.
  • Gradually reduce the salt in cooking and instead increase ingredients such as onions, garlic, shallots and lemon juice for added flavour and nutrients.
  • Encourage school children to come home after school and make a milkshake and to have fresh fruit, bread, toast or muffins rather than snacking on instant noodles, crackers, cheese or crisps.

Are you keen to learn more?

Busting some of the myths regarding the use of salt may help you to rethink your current intake.

Contact us if you would like to have a nutritional assessment of your current salt intake or that of a family member. We would be happy to help you.

About the author View all

Lea Stening

Lea is one of New Zealand’s leading paediatric dietitians and also specialises in Sports Nutrition. She has specialised in Paediatric Nutrition for 31 years and in 1985 was the first paediatric dietitian to enter private practice in New Zealand. Lea helps families through her private consultations, public lectures, newspaper and magazine articles as well as television and radio interviews. Read more »

View all posts by Lea Stening »

Comments

Leave a Reply

Also in Children 10–18 Years View all »

  • 6 Tips for helping athletes eat more plant...

    If we are to adopt a more plant based diet how will athletes meet their nutritional needs for protein, energy and vital nutrients? Here we offer some 6 tips on how to increase vegetable intake for better performance. Read more »

  • Iron makes us happy- are you getting enough?

    Iron is important for happiness because without it our moods change and physical performance deteriorates. Are you getting enough? Read more »

  • Get children cooking this Christmas

    Increasing the confidence of children to cook from scratch is now seen as part of the strategy to reduce chronic diet related disease and obesity. We offer 12 top foods to know how to cook before leaving home. Read more »

  • How do we ‘grow’ an athlete in...

    To 'grow' a healthy athlete it takes a combination of genetics, training, hard work, good coaching, time and most of all the 'right' food. Read on and learn how. Read more »

  • How well do you feed your hair?

    We take every part of our body for granted but have you ever considered how miraculous your hair growth really is? Do you feed it well? Find out. Read more »

  • Get into fruit and vegetables for optimal health

    Do you get your 5+ A Day servings of fruit and vegetables? Learn how gardening and creative activities can improve your consumption of these foods and maximise their nutritional benefits for better health. Read more »

  • Sports supplements should be taken with care

    While some supplements are well recognised as being useful to performance others can lead to positive drug testing and disqualification as well as endanger long-term health. Read more »

  • Changing our “weight talk” may...

    A child can build their confidence and self esteem if monitoring their growth rate is accompanied by positive health messages about weight, fitness and energy to achieve in life. Read more »

  • Overcome misconceptions about weight for better...

    Despite the proliferation of information linking a healthy diet with weight control the rates of obesity around the world continue to grow.1 Could it be that adults and children misperceive their weight or lack the self- efficacy to make changes? Read more »

  • Nutrition for distance runners and “fun runs”

    Distance running and “fun runs” (and walks) of varying length and degree of difficulty are becoming popular, attracting family and community groups; recreational and elite participants. Paying attention to sports nutrition can improve an athletes performance and enjoyment of these events Read more »

  • Tune into your parenting style for better child...

    The food that children eat is influenced by TV advertising, peer pressure and their likes and dislikes but by far the greatest influence is the food that their parents choose for them at the supermarket that may also reflect their parenting style. Read more »

  • Grandparents can help fight childhood obesity

    Grandparents can offer support to parents when they recognise that feeding problems may exist in their children. Also they can help to educate the young about the importance of good nutrition to physical and mental development and disease prevention Read more »

  • Milk matters

    How safe is cow’s milk in the raw and homogenised state? When can cow’s milk be given to infants and how can we protect children against developing allergies to cow’s milk? These are just some of the questions that have come up in the media lately and are in need of some clarification Read more »

  • Playtime helps combat childhood obesity

    NZ children are getting fatter at a younger age That doesn't mean that we need to consider dieting our children or dragging our toddlers around the race track but we do need to look at some simple things we can do to get healthier together. Read more »

  • Vegetarians face extra hurdles

    Despite the apparently healthier lifestyle vegetarian athletes (like anybody) can still become overweight, hungry, bloated and suffering from multiple nutrient deficiencies. Read more »

  • Child growth rates vary

    Does your child still fit last year's school uniform? It is surprising how much growth can occur over the school holidays Read more »

  • “Free foods” for hungry children

    Free foods", while bulky, are very low in energy and filling. So their cost in terms of calories is much lower than most other dietary components, hence the term "free". As these foods are also naturally fat free they make ideal snacks for anyone trying to control body weight Read more »

  • Nutrition suffers when children smoke

    The smaller lungs and lighter weight of young children increases their vulnerability to the harmful effects of second hand smoke Read more »

  • Teach your child to cook for better health

    Is your child able to prepare a simple meal? Can you? A British poll in 1994 of seven to 15 year-old children found 93% could play computer games, but only 38% could cook a potato in its jacket in the oven. Another 61% of children could programme a video to record, but only 54% could boil an egg. A survey last year found that little had changed. Read more »

  • Party plans for children

    Birthday parties should be fun and the chance to celebrate a child’s special day with a minimum of work and cost for busy parents. If the party can be timed to fit around a normal meal time then “junk” foods can be kept to a minimum. Read more »

  • Don’t let disordered eating ruin your...

    An eating disorder can affect anyone at any age, any sport, any background and any gender. The symptoms may build slowly well before the illness becomes evident. Often it is an athletes support team such as parents, friends, team mates and coaches that pick up on the symptoms and can prevent the disorder from ruining the athletes sporting career. Read more »

  • Athletes protect your winning smile

    Athletes protect your smile and your wallet as painful tooth erosion is not only expensive it can also rob your training time and performance. Read more »

  • What are our children drinking?

    In 2015 New Zealanders consumed a total of 518 million liters of carbonated drinks. Outside of the drinking of milk and water there is real concern about the energy content of some of these beverages because of our rising incidence of diabetes and obesity. Read more »

  • “Picky” eating affects all age...

    Picky eating, food aversions or fads can affect people of all ages and can be a major source of frustration for those trying to prepare meals. Read more »

  • Community support for overweight children

    Easter can be a very difficult time for overweight children and their parents. The pressure begins in supermarkets and garages that begin stocking chocolate treats months before the holiday weekend starts. Much of this confectionary is displayed at the point of purchase and end of shopping aisles to increase the likelihood of impulse buys. Read more »

  • Drink milk for better health

    Fonterra’s announcement that it will sponsor free milk in schools is good news for the future health of young New Zealanders. Milk is promoted on the basis of bone health but there are many other health benefits that should be promoted. Read more »

  • Children’s bone growth and gut health...

    Every parent wants their children to grow. But the height that they finally reach is dependent on factors such as growth hormone, genetics and nutrient availability. While we can’t change genetics after their arrival or growth hormones easily, nutrient availability can make the difference and is something parents can influence and need to be more … Read more »

  • Teach children hygiene

    Protect your family, particularly over summer months, from food borne illnesses by teaching your children simple rules of food safety. Every year a large number of children suffer food poisoning in New Zealand caused by contaminated food. These cases can be very severe particularly in young children and the elderly who may suffer from dehydration … Read more »

  • Motivating adolescents to eat healthy foods

    Many adolescents view healthy eating negatively as either good foods/ bad foods or foods to be avoided rather than focusing on the benefits accrued by eating more healthily. Read more »

  • Aim for consistency in children’s feeding...

    Research shows that around 300,000 parents in NZ raising their children alone. Consistent nutrition messages are important to child health when care is shared between parents and other family members. Read more »

  • Vegeterian diets

    If you are a parent wanting to provide a vegetarian diet for your child then you need to take particular care to ensure that your child has an adequate intake of the following nutrients: Read more »

  • The early morning energy boost – what foods...

    Eating breakfast would have to be the most important start to your child’s day. Read more »

  • Dehydration and young athletes

    Young children and adolescents are not little adults – dehydration can be a real problem for young athletes. Find out why? Read more »

  • Helping children to cope with anxiety

    Children, like most of us initially, are afraid of things that they can’t understand or control, and strange or new situations Read more »

  • Spring into better health

    Over the past few months media attention has focused on our drinking habits. While the emphasis has been on teenage binge drinking the message is loud and clear. We all need to change our drinking habits. Read more »

  • Brain foods

    What we eat and when we eat has a profound affect on the speed at which we make decisions, learn and remember things Read more »

  • Sleep aids growth

    If children sleep in what happens to breakfast? Read more »

  • Tips for great partying this summer!

    If planning a party think back about the party you most enjoyed. Follow our tips for being a caring host. Read more »

  • Issues of concern to young athletes

    Young developing athletes are an incredibly challenging group to work with because they are usually in the middle of adolescence and experiencing considerable physical and emotional change. Read more »

  • Active young adults reap cardiovascular benefits...

    Those who enter adulthood with a good level of cardiovascular fitness have been found to be least likely to develop cardiovascular risk factors such as high blood pressure, diabetes and even metabolic syndrome later in life. Read more »

  • Hardwiring our kids

    Do you ever notice how your adolescent child hovers between needing you one day and not the next. Knowing when to help them out can be important to their nutritional intake, growth and development. Read more »

  • Teenagers – they rove-eat-sleep and grow!

    During adolescence feeding patterns change and often family mealtimes are interrupted by sporting events or after school work commitments. Read more »

  • School lunches

    While lunches can be a hassle to make they benefit a child’s growth, weight, concentration, mood, behaviour and learning ability. You can benefit too. Read more »

  • Reducing childhood obesity

    Much has been written about the reasons for childhood obesity and research is now pin pointing some important measures that parents and care givers need to be aware of in order to bring about change Read more »

  • Coping with school holidays

    School holidays can really tax the energy of parents and children and can also be a time of rapid growth and change in body weight. Read more »

  • Childhood obesity – environmental factors

    Community design in many sprawling western cities, has resulted in shops and services being more widely spaced, making it less likely for us to walk to our destination, driving to work, school and the grocery shop. Read more »

  • Dental health focus

    Oral health and nutrition have a very synergistic relationship; if we impair our functional ability to eat, we in turn also affect our diet and nutritional status. Read more »

  • Creative kids

    School holidays and weekends are a great time to get the children involved in creative activities such as cooking, gardening, shopping and art all of which can help to build theirself esteem, knowledge, confidence and better mental health. Read more »

  • Do your kids a favour – turn off the tv

    While for many families it may be seen as a good way to unwind, relax and fill in time, particularly on wet days, research is finding that television and video viewing could be harmful to our children. Read more »

  • Food for the school holidays

    Unleash the Jamie Oliver in your child these school holidays and teach your children to cook. Read more »

Would you like to subscribe to our fantastic FREE monthly newsletter?

Each month we'll keep you up-to-date with the latest nutritional articles and healthy recipes from LeaStening.com. You are free to opt out at any time, but we think you'll enjoy what we've got in-store for you.

Plus as a bonus offer — subscribe today and receive FREE weight loss tips for two weeks! Learn how a number of foods, many one would consider 'healthy', may in fact be slowing your progress.

Subscribe

Yes please, it sounds great! (and it's FREE after all).


OR

Enter

No thanks, I'm not interested (or I'm already a subscriber and really enjoying these fantastic newsletters!).