The majority of Americans consume too much sodium. The typical adult's daily requirement is 500 mg of sodium, but the average intake is 4,000 to 6,000 mg. The primary cause is poor eating habits, which can start early in life. To avoid the negative effects of a high-sodium intake later in life, teach your children to avoid high-sodium foods while they're young so that healthy choices become habitual.
Significance
Children need sodium, which helps the body regulate blood pressure and aids in muscle and nerve function. High levels of sodium, however, can lead to high blood pressure, which increases the risk of other cardiovascular problems, such as a heart attack. These types of concerns typically apply to adults, not children, but maintaining a low-sodium intake in early years might lower the risk of established high blood pressure later in life, according to the "The Yale Guide to Children's Nutrition."
Recommendations
Healthy children who eat balanced diets typically don't need to adhere to any dietary restrictions to achieve proper sodium intake. Breast milk and infant formula provide sufficient sodium for babies. Minimum sodium requirements range from 200 mg per day for 1-year-olds up to 500 mg per day for children ages 6 and up, according to "The Yale Guide to Children's Nutrition."
Expert Insight
The average child consumes much more sodium than is needed to support normal body functions. School-age children typically consume 3,000 to 4,000 mg of sodium per day. As they age, the amount typically increases. Consequently, hypertension or high blood pressure might begin to appear in adolescence and young adulthood.
Considerations
Sodium is a common preservative, so minimizing processed foods is an effective way to control sodium intake. Read product labels to determine sodium content to help your child avoid high-sodium foods. High-sodium foods that kids often like include fast foods, pizza, ketchup, barbecue sauce, processed cheese, hot dogs, bologna, frozen pancakes, waffles and breakfast cereals. Steering your kids away from these types of foods and toward fresh fruits and vegetables will help them avoid a high-sodium intake, as well as promote the inclusion of healthy dietary fiber, vitamins and minerals.
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