Sodium intake should be monitored

DIET & NUTRITION

The other day I watched my 7-yearold daughter reach for the salt shaker at a restaurant. We do not salt food at home, so I wondered where she picked up this habit. She gave me a light-hearted response about seeing someone do it at school. While I don’t expect this to be entirely accurate, it made me wonder about her eating habits – more specifically, the added sodium in her diet.

Sodium is a necessary nutrient.

It is needed to maintain correct volume of the circulatory system and to help to carry molecules across cell membranes. Our body will help to maintain appropriate sodium levels regardless of sodium intake. Excess sodium is typically excreted out of the bloodstream via the kidneys, while some is lost through sweat. However, if kidney function diminishes, so does the kidneys’ ability to filter excess sodium from the blood stream. This can cause fluid retention and increased stress on the cardiovascular system. While most children do not have to worry about diminished kidney function, sodium intake should still be monitored.

According to the Centers for Disease Control and Prevention, about one in nine children has increased blood pressure, and several studies have linked sodium intake to high blood pressure. In an article published in the Pediatrics Journal, sodium intake can be linked to prehypertension in children leading to full-blown hypertension by adulthood. This risk is increased in children who are overweight or obese. Another important thing to consider is exposure to a highsodium diet will shape a child’s diet preference. The risk for hypertension might not be an issue for children and adolescents, but as we age, the risk for hypertension increases, and if your diet has been shaped to include salt-laden foods, your risk for hypertension will be even higher!

So how much is too much?

According to the 2015 Dietary Guidelines, anyone over the age of 14 should limit sodium intake to 2,300 milligrams (mg)/day. However, children ages 4-8 should limit sodium intake to 1,900mg and children 9-13 should limit intake to 2,200mg. Almost 90 percent of children consume more than 2,300mg per day based on data collected in the 2011-2012 National Health and Nutrition Examination Survey. The average sodium intake among children was 3,256mg per day, and this does not include salt added at the table. The top 10 sources of sodium came from pizza, Mexicanmixed dishes, sandwiches, breads and rolls, deli meat, soups, savory snacks, cheese, milk and poultry (chicken nuggets).

If you or your child is eating over the recommended sodium limit, it is important to reduce salt intake. Start by reading food labels, especially foods consumed on a regular basis. Look for foods considered low sodium, which is less than 140mg per serving for an individual item, or 600mg per meal. Select fresh and frozen over canned or items with no added salt or sauce. Find salt-free seasonings to use at home such as garlic powder, onion powder, lemon or lime juice, or salt-free seasoning blends. Prepare things such as rice, beans and potatoes from scratch instead of buying instant packets, as well as season meats at home instead of buying pre-seasoned. Have your kids help in the kitchen, which will likely increase their interest in the foods prepared. Lastly, limit eating out as much as possible.

While your little one’s salt intake might not be a big concern to you now, lowering salt intake in the whole family’s diet can hopefully set your children up for a low-sodium diet and healthy blood pressure in the future.

Alicia Smith, RD, CDE, is affiliated with Willis-Knighton Health System.

She may be reached at [email protected].